CrossFit I35 WOD 8/20/15

Strength/Skill

Every 1 min for 10 mins, alternating between:
Knees To Elbow, 30 secs
Box Jump, 24/20 in, 30 secs

Then

5 rounds for time of:
Sprint, 200 m
1 Rope Climb (Legless)
5 Hang Power Snatches, 115/75 lbs

Buyout

4 x max effort L seat holds

CrossFit I35 WOD 8/19/15

Strength

Bench Press

5@40, 5@50, 5@60%
Do 3 counts on the decent 3 count pause on chest and regular speed up

Then

21-15-9 reps, for time of:
Sumo Deadlift High Pull, 95 lbs
Shoulder to Overhead, 95 lbs
Overhead Squat, 95 lbs

Buyout 

4 x 10 Bent over rows

4 x 10 triceps extensions

CrossFit I35 WOD 8/13/15

Strength/Skill Drop Snatch 1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Lift bar from rack.  Rest as needed between sets. Remember this is a Drop Snatch not a Snatch Balance so absolutely no bump from legs to get started. Then Randy 75 Power Snatches, 75/55 lbs Buyout 4 x 10 Straight Leg GHD…

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CrossFit I35 WOD 8/11/15

Strength/Skill Every 1 min for 10 mins, alternating between: 3 Thrusters, 60% 1RM * 10 Box Jumps, 30/24 in *Increase weight each set Then Heavy DT 5 rounds for time of: 12 Deadlifts, 205/145 lbs 9 Hang Power Cleans, 205/145 lbs 6 Push Jerks, 205/145 lbs Classic DT weight is 155/105 . Buyout 4 x 10…

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