CrossFit I35 WOD 1/28/16
Say Happy Birthday to Cynthia!
Remember that Thursdays are deload days in prep for the weekend. Also once games season actually hits it will become an even lighter day as the unannounced open wod will be every Friday
CrossFit I35 WOD 1/27/16
7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex, rest exactly 90 sec.
Same as last week. If your backside ain’t smoked after doing these you’re doing them wrong.
Then
Row 1000
30 Power Snatchs 135/95
Buyout
Bench Press 5 x 5
CrossFit I35 WOD 1/25/16
Strength/Skill 1) Every 1:30 for 9:00 3 Position Snatch (hang at power position -> hang at knee -> floor) *Begin at 60-70% of 1rm & increase to a max for the complex – push wait from last week. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00…
CrossFit I35 WOD 1/23/16
Strength/Skill
10X1 Clean & Jerks @ 85% – rest exactly 45 seconds
*Same as yesterday – notice the decrease in rest. No extra attempts – keep it to 10.
Then
200 Double-Unders
50 TTB
50 Power Snatches 95/65#
Buyout
4 x 10 Romanian Deadlift
CrossFit I35 WOD 1/22/16
Strength/Skill 10X1 Squat Snatch @ 85% – rest exactly 30 seconds between attempts. No max efforts or extra reps. Start at 85% and you miss more than once please drop weight. Then Every 6 minutes until completion or inability to finish a segment: 1) From 0:00-6:00 75 Wall Balls 20/14# (10’/9′) 10 Chest to Bar Pullups…
CrossFit I35 WOD 1/21/16
Did you read yesterday’s post and blog share from Yasha? Strength Pause Front Squat 4 x 8 Pause 3 seconds at the bottom of each squat. DON’T RELAX OR SIT IN THE BOTTOM. The purpose is to be able to ACTIVELY hold the bottom of a squat and come up hard and fast. Sitting or…
CrossFit I35 WOD 1/20/16
Today is a super high volume day with a ton of extra work so stick with the program and make it happen. Take a moment to read this post from Yasha Kahn. I first met Yasha 3 years ago at Waxmans Gym in Los Angeles where he was helping translate for Dimitry Klokov and Ilya…
CrossFit I35 WOD 1/19/16
Strength/Skill 1) Every 2:00 for 10:00 (5 total sets): 3 Position Squat Clean and Jerk *Begin at 60-70% of 1rm & increase to a max for the complex. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00 before beginning #2. 2) 1 ME UB Set of…
CrossFit I35 WOD 1/18/16
Strength/Skill Every 1:30 for 9:00 (7 total sets): 3 Position Squat Snatch Add weight every set working toward a max on the 5th or 6th set. If you miss drop weight. Perform 10 bar facing burpees for every missed rep after the EMOM is complete. Then 15:00 AMRAP (adding 3 reps per round) of: 3…
CrossFit I35 Gymnasty WOD 1/17/16
Remember class is at 8am today.
5 RFT
30 double Unders
30 Toes to Bar
Buyout
5 min AMRAP
3 Muscle Ups
7 V-Ups