CrossFit I35 WOD 9/24/15

Strength/Skill Every 2 min for 12 mins: 1 Squat Clean + 1 Tempo Front Squat (10 seconds down, 3 seconds hold at bottom, 3 seconds up) & Split Jerk, 60% 1RM* *Keep weight at 60% and concentrate on speed, explosion, timing and accuracy. Then 4 rounds for time of: 5 Pull-ups 5 Ground To Overheads, 115/85…

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CrossFit I35 WOD 9/23/15

Strength/Skill Every 2 mins for 10 mins: 5 Power Snatches, 50% 1RM Then 5 rounds for time of: Front Squat, 70% 1RM 30 secs Rest 30 secs Shoulder Taps, 30 secs Rest, 30 secs Record total reps Buyout Row 4 x 500 Rest 1:1 and go at max effort for each 500m segment.  Work in groups of…

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CrossFit I35 WOD 9/22/15

Strength/Skill

Every 1 min for 10 mins, alternating between:
3 Touch and Go Power Cleans, 70% 1RM*
10 Burpee (Bar Facing)s
*Maintain weight at 70% for all 5 sets.

Then

5 rounds for time of:
15 Chest-to-bar Pull-ups Run,
400 m

Buyout

4 x 10 Bent over rows.  Make these heavy

CrossFit I35 WOD 9/21/15

THIS IS A DELOAD WEEK.  YOUR BODY NEEDS A WEEK OF LIGHTER WORKOUTS TO RECOVER SO YOU CAN MAKE GAINS.  STAY WITH LISTED PERCENTAGES. Strength Back Squat 4 x 10 @ 60% Then For time: Run, 800 m 30 Thrusters, 115/75 lbs Run, 800 m Buyout 4 x 10 Romanian Deadlifts Stay at 60% of…

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CrossFit I35 WOD 9/18/15

Strength No strength segment in preparation for tomorrow’s CrossFit Total II.  By the way next week is a deload week.  You earned it. Workout of the Day 9 Ring Pull Up (Strict)s 25 Toes-to-bars 25 Wall Balls 9 Pull-up (rings)s 25 Toes-to-bars 25 Wall Balls 9 Ring Pull Up (Strict)s Workout 2 2 rounds for…

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