CrossFit I35 WOD 8/10/15
Strength
Back Squat
5 at 75%
3 at 85%
1+ at 95% 1RM*
*Goal isn’t a PR but AMRAP at 95%.
Then
3 rounds for time of:
Run, 400 m
15 Deadlifts, 225/155 lbs
50 Double Unders
Buyout
4 x 10 Straight Leg GHD with bar
4209 Merriam Drive Overland Park, KS 66203 View Map
Strength
Back Squat
5 at 75%
3 at 85%
1+ at 95% 1RM*
*Goal isn’t a PR but AMRAP at 95%.
Then
3 rounds for time of:
Run, 400 m
15 Deadlifts, 225/155 lbs
50 Double Unders
Buyout
4 x 10 Straight Leg GHD with bar
Workout of the Day “Death By” – Burpees and Back Squats : 1 rep + 1 rep / 1 min With a continuously running clock perform: 1 Burpee and 1 Back Squat, 185/135 lbs in the first 1 min 2 Burpees and 2 Back Squats, 185/135 lbs in the second 1 min 3 Burpees and…
DetailsDeadlift
3 at 70%
3 at 80%
3+ at 90% 1RM
Then
Complete as many rounds as possible in 12 mins of:
12 Kettlebell Snatches, 24/16 kg
50 Double Unders
Buyout
Good Mornings
4 x 10 2 30% of back squat max
Every 1 min for 10 mins, alternating between:
1 Squat Snatch + Overhead Squat, 70% 1RM*
10 Wallballs 20/14lbs
* increase weight every set up to 90%
Then
For time: 100 Burpee (Bar Facing)s*
* Perform 3 Power Snatch 155/105 every odd minute starting at 1:00 minute
Buyout
4 x 10 Straight Leg GHD
Strength
Bench Press
3 at 70%
3 at 80%
3+ at 90% 1RM
Then
5 rounds for time of:
10 Box Jumps, 30/24 in
10 Ring Dips *
10 Toes-to-bars
* Rx+ 3 Muscle Ups
Buyout
Bench Press 4 x 10
Triceps Press 4 x 10
Strength/Skill Every 1 min for 12 mins, alternating between: 1 Squat Clean & Split Jerk, 60% 1RM* 10 Burpee (Bar Facing)s *Increase weight every set until you are around 90%. Please only squat cleans and split jerks. Then 15 Clean & Jerks, 75% 1RM — then — Run, 800 m — then — 15 Clean…
DetailsStrength
Squat
3 at 70%
3 at 80%
3+ at 90% 1RM
Then
5 rounds for time of:
20 Wall Balls, 20/14 lbs
10 Deadlifts, 225/155 lbs
Buyout
Squat 4 x 10
Straight Leg GHD 4 x 10
Press 1×5 at 65%
Press 1×5 at 75%
Press 1×5+ at 85% 1RM
Then
Fran
21-15-9
Thrusters 95/65
Pullups
Buyout
4 x 10 Bent over rows
Go for a run or a row and make it long
Strength
Dead Lift
5 at 65%
5 at 75%
5+ at 85% 1RM
Then
21-15-9 reps, for time of:
Overhead Lunge, 95/65 lbs
Burpee (Bar Facing)
Buyout
4 x 10 Straight Leg GHD
Every 1 min for 10 mins do:
1 Squat Clean, 50% followed by 3 Pause Push Press, 50% 1RM
Then
The Chief
For 5 cycles: AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
Buyout
4 x 10 Straight Leg GHD