CrossFit I35 WOD 10/21/19 Open Week 3

Strength/Skill Every Minutes on the Minute for 5 Minutes. 3 Position Squat Snatch Immediately followed by a 5-minute EMOM of overhead squats Use the same weight and squat snatch the first rep * Three position snatch is 1 from the power position, 1 from the knee with 3-second pause and one from the ground. No…

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CrossFit I35 WOD 10/19/19

Dirty Thirty For time: 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings 16/12 30 Lunges 30 Knees-to-elbows 30 Push Press, 45/35 30 Back Extensions (AKA straight leg GHD. Substitute good mornings with empty bar. Either way go slow on these.) 30 Wall Balls, 20/14 30 Burpees 30 Double Unders As you might…

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CrossFit I35 WOD 10/17/19

Strength/Skill   Squat 5 x 5 @ 60% Keep these light we just want to keep up our squat strength and want full recovery for whatever 19.2 might be tomorrow   Then   21-15-9 reps, for time of: Power Clean, 95/65 lbs Push-ups* *Yes this will be a quick wod, it’s meant to be. However,…

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CrossFit I35 WOD 10/16/19

Strength/Skill   Every minute on the minute for 10 minutes 1 Clean & Jerk, 85% 1RM*   *If you feel good, go heavier but no max efforts. In other words, do not put anything on the bar that you might miss. If you miss drop weight and make the lower weight before going back up.…

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CrossFit I35 WOD 10/15/19

Strength/Skill   8 Minute AMRAP alternating between the following:   40:20 sumo high pull deadlifts 75/55 40:20 wall balls 30/20*   *Make sure you hit both height and depth with 20/14 before you grab the bigger balls. If you are challenged with height and/or depth with the regular-sized Rx ball please scale weight. Also, DO…

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CrossFit I35 WOD 10/12/19

Working in teams of two for time:   Run 800 30 Chest to Bar Pullups 30 Double Unders 30 Deadlifts, 135/95 lbs 30 Handstand Push-ups 30 Box Jumps, 30/24 in 30 Hang Power Cleans, 135/95 lbs 30 Back Squats, 135/95 lbs 30 Dumbbell Thrusters 50/35 lbs (single bell) 30 Shoulder-to-Overheads, 135/95 lbs 30 AbMat Sit-ups…

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CrossFit I35 WOD 11/11/19

WORKOUT 20.1 WORKOUT VARIATIONS 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees Rx’d (Rx’d Ages 16-54) 95/65 Scaled (Scaled Ages 16-54) 65/45, may step over bar on burpees Teenagers 14-15 65/45 Scaled Teenagers 14-15 45/35, may step over bar on burpees Masters 55+ 65/45 Scaled Masters 55+ 45/35 may step over bar on…

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CrossFit I35 WOD 10/10/19

Strength/Skill   Squat 4 x 5 @ 70-75% Perform 50 double unders between sets.   This is not for time but does have a 20-minute time cap   Then   Jeremy 21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpees   Buyout   Mobilize anything and everything that’s sore or hurts. 20.1 is tonight…

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CrossFit I35 WOD 10/9/19

First   3 rounds for time of: 15 Power Snatches, 95/65 lbs 15 Thrusters, 95/65 lbs   10 Minute Time cap 5 Minute Rest   Then   2 Bar Muscle-Ups 2 Cleans (135/95 lb) 2 Bar Muscle-Ups 2 Cleans (155/105 lb) 2 Bar Muscle-Ups 2 Cleans (185/125 lb) 2 Bar Muscle-Ups 2 Cleans (225/145 lb)…

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