CrossFit I35 WOD 9/22/15

Strength/Skill

Every 1 min for 10 mins, alternating between:
3 Touch and Go Power Cleans, 70% 1RM*
10 Burpee (Bar Facing)s
*Maintain weight at 70% for all 5 sets.

Then

5 rounds for time of:
15 Chest-to-bar Pull-ups Run,
400 m

Buyout

4 x 10 Bent over rows.  Make these heavy

CrossFit I35 WOD 9/21/15

THIS IS A DELOAD WEEK.  YOUR BODY NEEDS A WEEK OF LIGHTER WORKOUTS TO RECOVER SO YOU CAN MAKE GAINS.  STAY WITH LISTED PERCENTAGES. Strength Back Squat 4 x 10 @ 60% Then For time: Run, 800 m 30 Thrusters, 115/75 lbs Run, 800 m Buyout 4 x 10 Romanian Deadlifts Stay at 60% of…

Details

CrossFit I35 WOD 9/18/15

Strength No strength segment in preparation for tomorrow’s CrossFit Total II.  By the way next week is a deload week.  You earned it. Workout of the Day 9 Ring Pull Up (Strict)s 25 Toes-to-bars 25 Wall Balls 9 Pull-up (rings)s 25 Toes-to-bars 25 Wall Balls 9 Ring Pull Up (Strict)s Workout 2 2 rounds for…

Details

CrossFit I35 WOD 9/15/15

Strength/Skill Every 90 seconds for 5 rounds 2 Pause Squat Snatches* *Start at 65% and add weight until you can no longer complete the set.  If a miss occurs drop 10-20 pounds for the remainder of the sets. Then For time: 5 Muscle-ups* 40 Double Unders 12 Power Snatches, 95/65 lbs 5 Muscle-ups 40 Double…

Details

CrossFit I35 WOD 9/14/15

Strength Back Squat 3@70% 3@80% 2@90% 1@100% 2@90% Then Complete as many rounds as possible in 7 mins of: 15 Toes-to-bars 15 Burpees Rest Exactly 5 Minutes  Then Complete as many rounds as possible in 7 mins of: 30 Double Unders 15 Chest-to-bar Pull-ups Buyout 4 x 10 Straight Leg GHD with bar.  Start adding…

Details