CrossFit I35 WOD 6/27/19

Strength/Skill Every minute on the minute for 10 minutes 3 Snatch high pulls @ 90-100% of snatch max No touch and go. Set up every rep. https://www.catalystathletics.com/exercise/99/Snatch-High-Pull/ Notice that the article says, “The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed”…

CrossFit I35 WOD 6/25/19

Strength/Skill Every 30 seconds for 14 minutes 1 Power Clean and Split Jerk Same as last week but add weight and 4 additional intervals. Go heavy as you can while maintaining solid lockouts and 30-second intervals. Last week of 30-second Olympic lift intervals. Then 9-7-5 reps, for time of: Ring Muscle-ups Squat Clean and Jerk,…

CrossFit I35 WOD 6/24/19

Strength Squat 5 x 5 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and go fast up. If you aren’t hitting depth go even slower on the decent and/or drop weight. Last week of tempo powerlifts this macrocycle Then For Time: Run 800m…

CrossFit I35 WOD 6/22/19

Partner WOD 400m partner wallball run 50 DU 40 ABMat Sit-Ups 30 Med-ball Cleans (20/14) (30/20) 400m partner wallball run 50 Push-Ups 40 Alternating Dumbbell Snatches (50/35) 30 Box Jumps (30/24) 400m partner wallball run 50 Burpees 40 Pull-Ups 30 Goblet Squats (24/16) 400m partner wallball run 50 DU 40 ABMat Sit-ups 30 Med-ball Cleans…

CrossFit I35 WOD 6/20/2019

Strength/Skill Every 30 seconds for 12 minutes 1 Power Snatch Note: Power snatch does not mean muscle snatch. It really means more like ¼ to ½ squat snatch. No misses and pressouts are misses. Then For time: 2 rounds of: 10 Snatches, 115 / 75 lb. 10 bar facing burpees Followed by 2 rounds of:…

CrossFit I35 WOD 6/18/19

Strength/Skill Every 30 seconds for 12 minutes 1 Power Clean and Split Jerk Same as last week but add weight Then 4 rounds of: 3 muscle-ups* 10 shoulder-to-overheads, 135 / 95 Then, increase the weight for 4 rounds of: 3 muscle-ups 7 shoulder-to-overheads, 185 / 125 *Rx are rings. Bar muscle-ups are ok but they…