CrossFit I35 WOD 4/26/16

Strength/Skill Alternating EMOM For 10 minutes :30 Knee To Elbow :30 Rest :30 Strict pullups (scale with either bands or ring rows) :30 Rest Then 4 rounds for time of: 7 Strict HSPU* 14 TTB 400m *Rx+ use 4” deficit Capacity 30:00 AMRAP with HR @ 140-150BPM of: 100m Dual KB Carry 24/16kg Run 400m…

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CrossFit I35 WOD 4/25/16

2016 MASTERS QUALIFIER EVENT 4 For time: 55 burpees 34 overhead squats 21 muscle-ups Men use 95 lb. Women use 65 lb. Time Cap: 20 minutes Notes This workout begins with the barbell on the ground and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55…

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CrossFit I35 WOD 4/24/16

2016 MASTERS QUALIFIER EVENT 3 Complete as many rounds and reps as possible in 15 minutes of: 55 double-unders 15 chest-to-bar pull-ups 5 hang power cleans Men use 155 lb. Women use 105 lb. Notes This workout begins with the athlete holding their jump rope. At the call of “3, 2, 1… go” the athlete…

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CrossFit I35 WOD 4/23/16

8 am Class Triple Threat In teams of 3 (similar skill level) complete the following 25 min ARAMP: Buy-in: 300 double unders (total for the team, can be performed together) 3 tire pulls (one tire per team) x 100 m (flat part) 3 rope climbs 3×50 ft KB overhead walking lunge (24/16 kg, one per…

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CrossFit I35 WOD 4/21/16

Strength Every 90 Seconds for 6 rounds 1 3 position pause squat snatch @60% Count 3 seconds at the knee and hold setup at bottom for 3 seconds.  Stay light no pressouts Then 3 rounds for time of: 400 m 1 Rope Climb (Legless) 5 Hang Power Snatches, 95/65 lbs     Buyout 3 x…

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CrossFit I35 WOD 4/20/16

Strength

Wendler Bench Press Cycle Week 4

Back Squat 5 at 40% 1RM
Back Squat 5 at 50% 1RM
Back Squat 5 at 60% 1RM

Then

21-15-9 reps, for time of:
Sumo Deadlift High-pull, 95/65 lbs
Toes-to-bar

Buyout

Bench Press 4 x 10
Lying Tricep Extensions 4 x 10

CrossFit I35 WOD 4/19/16

Strength/Skill

EMOM 10 Minutes

3 squat cleans + 3 jerks @60%
Do all 3 jerks after the 3rd clean.  Stay light no pressouts

Then

3 rounds for time of:
10 Clean & Jerks, 135/95 lbs
50 Double Unders

Buyout

3 x 5 Tempo pullups
3 x 5 Tempo ring dips or pushups

CrossFit I35 WOD 4/17/16

Deload Week.  Weights are lighter and also keep intensity during wods at 80% or lower. Strength Wendler Squat Cycle Week 4 Back Squat 5 at 40% 1RM Back Squat 5 at 50% 1RM Back Squat 5 at 60% 1RM Then Run, 400 m 20 Knees To Elbows 50 Burpees 20 Knees To Elbows Run, 400…

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