CrossFit I35 WOD 4/9/15

Strength/Skill Jerk 12×1 at 70% 1RM* *add weight every set until over 90%.  If 90% feels light feel free to go heavier but no misses.  If you miss drop weight. Then 10 Power Cleans, 135/95 lbs 1 Handstand Push-up 9 Power Cleans, 135/95 lbs 2 Handstand Push-ups 8 Power Cleans, 135/95 lbs 3 Handstand Push-ups…

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CrossFit I35 WOD 4/7/15

Strength/Skill Every 1 min for 12 mins, alternating between: 1 Squat Clean & Split Jerk, 60% 1RM * 10 Burpee (Bar Facing)s *Increase weight 10-20 pounds each set until you are at approx 90% of 1RM Then 15 Clean & Jerks, 75% 1RM — then — Run, 800m — then — 15 Clean & Jerks,…

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CrossFit I35 WOD 4/2/15

Strength/Skill Every 1 min for 12 mins do: 3 Squat Cleans, 60% 1RM 3 Push Press* *Do all three cleans then all 3 push presses.  Set up with each clean and don’t do touch and go.  We are in a strength/technique cycle designed to hone technique and get our lifts way up. Then The Chief…

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CrossFit I35 WOD 4/1/15

Strength

Wendler Bench Press: Week 1
5 at 65% 1RM
5 at 75% 1RM
5+ at 85% 1RM
Then
Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
30 Double Unders
Buyout
Bench Press
4 x 10

CrossFit I35 WOD 3/31/15

Strength/Skill

Every 1 min for 12 mins: Squat Snatch
3 Squat Snatches, 60% 1RM*
*Set bar down each rep and set up each rep same as singles.  Increase weight each set as long as technique permits.
Then
Isabel
30 Snatches 135/95
Buyout
4×15 straight leg GHD or 2 x 200 tire drags weather permitting