CrossFit I35 WOD 5/21/15

Skill/Strength Every 1 min for 14 mins, alternating between: 3 Squat Snatches, 60% 1RM 20 Split Jumps Then Complete as many reps as possible in 8 minutes of: 95/65-lb. Push Jerk Each time you break, perform 30 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: 115/75-lb. hang power cleans Each time…

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CrossFit I35 WOD 5/20/15

Strength

Bench Press 5 x 8 at 50-60%

Then

Run, 400 m
20 Front Squats, 95/65 lbs
50 AbMat Sit-ups
50 Double Unders
40 Kettlebell Swing (Russian)s, 32/24 kg
20 Box Jumps, 24/20 in

Buyout

Narrow Grip Bench Press 4 x 10

Bent over rows 4 x 10

CrossFit I35 WOD 5/19/15

Strength/Skill Every 1 min for 14 mins, alternating between: 1 Power Clean & Split Jerk, 70% 1RM* 10 Burpee (Bar Facing)s *please no thrusters, push presses or strict presses.  Split Jerk only and be fast!  Also remember while the volume is high this week its still a deload week.  Be kind to your body and…

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CrossFit I35 WOD 5/18/15

Strength Remember this is a deload week (please read not easy just deload) which means work hard, practice range of motion and exquisite technique above how heavy.  In other words stay at the Rx percentages no matter how great you feel. Back Squat 5×8 at 50% 1RM Then 3 rounds for time of: 10 Thrusters,…

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CrossFit I35 WOD 5/15/15

Wendler Deadlift Week 3
5 at 75%
3 at 85
1+ at 95% 1RM
Then
For time:
12 Chest-to-bar Pull-ups
24 Overhead Squats, 115/75 lbs
50 Kettlebell Swing (Russian)s, 32/24 kg
24 Overhead Squats, 115/75 lbs
12 Chest-to-bar Pull-ups
Buyout
4 x 12 Good Mornings @ 30% or Squat Max

CrossFit I35 WOD 5/14/15

Strength/Skill Every 2 mins for 12 mins 3 Power Snatches* *Start at around 60% and work up to a 3 rep max Then: 2 mins per station with 30 seconds rest between stations of: Sumo Deadlift High-pull, 75/55 lbs Box Jump Over, 24/20 in Double Unders Buyout 4×0:20 Box Shoulder Stretch 3×8 PVC Raises with…

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CrossFit I35 WOD 5/12/15

Strength/Skill Every 2 Minutes for 12 Minutes: 3 Power Cleans Start at around 60-65% and work up to a 3 rep max on the last set.  Drop weight after any failure. Then Complete as many rounds as possible in 10 mins of: 10 Burpee (Bar Facing)s 10 Pull-ups 10 Thrusters, 95/65 lbs Buyout Box Shoulder…

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CrossFit I35 WOD 5/9/15

Strength Wendler Press Week 2 3 at 70% 3 at 80% 3+ at 90% Then Complete as many rounds as possible in 15 mins of: 7 Push Press, 135/95 lbs 10 Overhead Squats, 135/95 lbs 15 Sit Up (Ghd)s* *If you haven’t ever attempted GHD situps today isn’t the day to do so.  Scale to 25…

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