CrossFit I35 WOD 1/27/16

7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex, rest exactly 90 sec.
Same as last week.  If your backside ain’t smoked after doing these you’re doing them wrong.

Then

Row 1000
30 Power Snatchs 135/95

Buyout

Bench Press 5 x 5

CrossFit I35 WOD 1/25/16

Strength/Skill 1) Every 1:30 for 9:00 3 Position Snatch (hang at power position -> hang at knee -> floor) *Begin at 60-70% of 1rm & increase to a max for the complex – push wait from last week. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00…

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CrossFit I35 WOD 1/23/16

Strength/Skill

10X1 Clean & Jerks @ 85% – rest exactly 45 seconds

*Same as yesterday – notice the decrease in rest. No extra attempts – keep it to 10.

Then

200 Double-Unders
50 TTB
50 Power Snatches 95/65#

Buyout

4 x 10 Romanian Deadlift

CrossFit I35 WOD 1/22/16

Strength/Skill 10X1 Squat Snatch @ 85% – rest exactly 30 seconds between attempts.  No max efforts or extra reps.  Start at 85% and you miss more than once please drop weight. Then Every 6 minutes until completion or inability to finish a segment: 1) From 0:00-6:00  75 Wall Balls 20/14# (10’/9′)   10 Chest to Bar Pullups…

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CrossFit I35 WOD 1/21/16

Did you read yesterday’s post and blog share from Yasha? Strength Pause Front Squat 4 x 8 Pause 3 seconds at the bottom of each squat.  DON’T RELAX OR SIT IN THE BOTTOM.  The purpose is to be able to ACTIVELY hold the bottom of a squat and come up hard and fast.  Sitting or…

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CrossFit I35 WOD 1/19/16

Strength/Skill 1) Every 2:00 for 10:00 (5 total sets): 3 Position Squat Clean and Jerk   *Begin at 60-70% of 1rm & increase to a max for the complex. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00 before beginning #2. 2) 1 ME UB Set of…

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CrossFit I35 WOD 1/18/16

Strength/Skill Every 1:30 for 9:00 (7 total sets): 3 Position Squat Snatch Add weight every set working toward a max on the 5th or 6th set.  If you miss drop weight.  Perform 10 bar facing burpees for every missed rep after the EMOM is complete. Then 15:00 AMRAP (adding 3 reps per round) of: 3…

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CrossFit I35 WOD 1/16/16

Class is at 8 and the gym is closed at 9 for the David Fleming masterclass Strength/Skill 10X1 Squat Clean & Jerks @ 85% – rest exactly 60 seconds between reps.  Please use the extra racks and share bars with a person of very similar strength to keep rest down to a minimum. Then 50…

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