CrossFit I35 WOD 8/24/15

Strength/Skill 1) Every 1:30 for 6:00 (5 total sets) 5 UB T&G Power Clean & Push Jerks *Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Then…

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CrossFit I35 WOD 8/22/15

Workout of the Day For Time in Teams of 2 Run, 800m 40 Pull-ups Ground To Overhead, 12000/9000 lbs 40 Pull-ups Run, 800 m Both athletes run 800 Split pullups anyway necessary. If one runner returns before the next the person done the first one back can start with the pull ups on their own.…

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CrossFit I35 WOD 8/21/15

Strength Deadlift 5@40%, 5@50%, 5@60% Lift from ground at normal speed and take 4 counts to lower back to the deck Then Complete as many rounds as possible in 10 mins of: 50 Thrusters, 65/45 lbs 50 Burpees Rest Exactly One Minute THEN Complete as many rounds as possible in 5 mins of: 20 Thrusters,…

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CrossFit I35 WOD 8/20/15

Strength/Skill

Every 1 min for 10 mins, alternating between:
Knees To Elbow, 30 secs
Box Jump, 24/20 in, 30 secs

Then

5 rounds for time of:
Sprint, 200 m
1 Rope Climb (Legless)
5 Hang Power Snatches, 115/75 lbs

Buyout

4 x max effort L seat holds

CrossFit I35 WOD 8/19/15

Strength

Bench Press

5@40, 5@50, 5@60%
Do 3 counts on the decent 3 count pause on chest and regular speed up

Then

21-15-9 reps, for time of:
Sumo Deadlift High Pull, 95 lbs
Shoulder to Overhead, 95 lbs
Overhead Squat, 95 lbs

Buyout 

4 x 10 Bent over rows

4 x 10 triceps extensions

CrossFit I35 WOD 8/13/15

Strength/Skill Drop Snatch 1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Lift bar from rack.  Rest as needed between sets. Remember this is a Drop Snatch not a Snatch Balance so absolutely no bump from legs to get started. Then Randy 75 Power Snatches, 75/55 lbs Buyout 4 x 10 Straight Leg GHD…

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