CrossFit I35 WOD 7/17/2014

Strength/Skill:

EMOM for 10 Minutes:

1 Clean (squat) & jerk @ 85-90% of your 1 rep max

If you miss a lift, you sit out for the rest of the EMOM. Penalty box!

 

Main WOD:

21-15-9

Split jumps

Russian kettlebell swings (heaviest possible)

 

Buyout:

Banded GHD 3×20

CrossFit I35 WOD 7/15/2014

Strength/Skill:

EMOM 10 Minutes:

3 Reps High Hang Squat Snatch @ 70% of 1 Rep Max

 

MAIN WOD:

EMOM for 16 Minutes:

5 Squat Cleans 165/105

10 burpees

Do squat cleans on the even minutes and burpees on the odd minutes

 

Buyout:

3×20 Deficit Snatch Grip Deadlift

3×20 Straight Leg GHD

CrossFit I35 WOD 7/10/2014

Strength/Skill:

Perform the following barbell complex @ 85% of your 1 Rep Max:

3 Power Cleans

3 Front Squats

3 Squat Cleans

1 Split Jerk

MAIN WOD:

CrossFit Games Open 11.5

20 Minute AMRAP:

5 Power Cleans 145/105

10 Toes to Bars

15 Wall Balls 20/14

Buyout:

No buyout today, you earned it!

CrossFit I35 WOD 7/8/2014

Strength/Skill:

Power Snatch 10 sets of 2 (30 seconds rest between each) @ 70% 1 rep max

 

MAIN WOD:

20 Minute AMRAP:

5 Deadlifts 115/75

5 Front Squats 115/75

5 Push Press 115/75

5 Back Squats 115/75

 

Buyout:

Planks – do 3 for 1 minute each with PERFECT hollow body form

CrossFit I35 WOD 7/7/2014

Strength/Skill: Max Effort High Bar Back Squat Determine your 1 Rep Max for the high bar back squat. Find the heaviest weight you can lift, not the lightest weight you cannot! Good Mornings (barbell) 3 sets of 8 reps each, heaviest possible with great form!   MAIN WOD: 21-15-9 Deadlifts 225/155 Wall Balls 20/14   Buyout:…

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