CrossFit I35 WOD 11/13/15

Strength Determine 1 rep max kettlebell press If you can press the 48kg go for max reps.  Record weight for both right and left arms. ANY BEND IN THE KNEE WHATSOEVER CONSTITUTES A NO REP.  IN OTHER WORDS NO PUSH PRESSES. Then 2 rounds for time of: Thruster, 75/55 lbs, 2 mins Kettlebell Snatch, 24/16…

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CrossFit I35 WOD 11/12/15

Strength 4 sets of 4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 2:00 between sets *Explanation: Complete 4 Front Squats @ 75% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 75% of max Front Squat (same weight). Do not rest while switching from Front to Back…

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CrossFit I35 WOD 11/10/15

Strength/Skill 5X1 Push Press + 2 Push Jerks + 3 Split Jerks w/ 3 count overhead hold on all reps Yes that’s correct hold every rep for 3 seconds overhead.  Work to max weight for this complex Then In 12 mins do: 4 minutes Max effort unbroken Wall Balls, 20/14 lbs* then in the remaining 8…

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CrossFit I35 WOD 11/9/15

Strength 4 sets of 4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 2:00 *Explanation: Complete 4 Front Squats @ 75% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 75% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats. Then…

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CrossFit I35 WOD 11/6/15

This is a prep workout for tomorrows CrossFit Liftoff.  Everyone is welcome to participate but we would love for you to spend your $10 and sign up officially at games.CrossFit.com/liftoff.  As I’ve said it will be the best $10 bucks you ever spent. Strength/Skill Every Minute on the Minute for 6 Minutes Perform the following:…

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CrossFit I35 WOD 11/5/15

Strength Back Squat 6 x 2 Work up to only 80% if competing in the liftoff this Saturday.  Unless you’re going out of town I assume that all of you.  Otherwise work up to 90% Then 7 rounds for time of: 7 Power Cleans, 95/65 lbs 7 Thrusters, 95/65 lbs 7 Bar Facing Burpees Buyout…

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