CrossFit I35 WOD 7-24-14

STRENGTH/SKILL Jerk from the racks 12×1 @70% of 1RM MAIN WOD 5 RFT: 10 jumping back squat 75/55 10 bar facing burpees BUYOUT Straight Leg GHD 4×20 Barbell Club 3 position power clean 8 sets @ 65% Clean and Jerk 10 singles @ 75% Pulls.  5 pulls/ 5 dead lifts/ 5 romanian dead lifts  90%…

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WOD 7/21/14

Today we begin a 8 week cycle preparing for the Kansas State Weightlifting Championships on September 13th. If you are planning on competing we are scheduling special workouts on Tuesday and Thursday evenings at 530-600 and Saturdays at 9:00-9:30.  Whether you plan on competing or not our plan is to get you very very strong in…

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CrossFit I35 WOD 7/19/2014

Strength: High Bar Back squat high bar max effort for 3 reps.  (please no failures before 4 reps)  Wood (Hero WOD): Teams only! Scale appropriately! Don’t do this individually even if you can! Work in teams! 5 RFT: Run 400m 10 Burpee Box Jumps 24/20 10 Sumo Deadlift High Pulls 10 Thrusters 95/65 Rest 1…

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CrossFit I35 WOD 7/18/2014

Strength/Skill: Bench press 3×8 @65% These should be a heavy set for all 8, but not crazy… you should be able to do all 3 sets at the same weight.   MAIN WOD: 3 RFT Buy In: 100 Double Unders 20 Push Ups 10 Box Jumps 30″/24″ 10 Strict Pull Ups 5 Handstand Push Ups…

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CrossFit I35 WOD 7/17/2014

Strength/Skill:

EMOM for 10 Minutes:

1 Clean (squat) & jerk @ 85-90% of your 1 rep max

If you miss a lift, you sit out for the rest of the EMOM. Penalty box!

 

Main WOD:

21-15-9

Split jumps

Russian kettlebell swings (heaviest possible)

 

Buyout:

Banded GHD 3×20

CrossFit I35 WOD 7/15/2014

Strength/Skill:

EMOM 10 Minutes:

3 Reps High Hang Squat Snatch @ 70% of 1 Rep Max

 

MAIN WOD:

EMOM for 16 Minutes:

5 Squat Cleans 165/105

10 burpees

Do squat cleans on the even minutes and burpees on the odd minutes

 

Buyout:

3×20 Deficit Snatch Grip Deadlift

3×20 Straight Leg GHD