CrossFit I35 WOD 4/12/19

Strength Endurance Deadlift 4 x 8 Start around 70% for your first working set and work up to a max effort set of 8. If what you thought was your max effort for 8 turns out to be 13ish you are underestimating your max and need to apply your numbers to this formula to estimate…

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CrossFit I35 WOD 4/11/19

Strength 4 x 8 Tempo Back Squat @60% Descend for 3 counts and come up as fast as possible yet controlled. Yes, only 60% keep these light keep the prescribed tempo and make depth. Better yet get a partner to count the tempo and to coach you on depth. (Please no participation ata boys or…

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CrossFit I35 WOD 4/10/19

Strength Endurance Bench Press 4 x 8 Start around 70% for your first working set and work up to a max effort set of 8. If what you thought was your max effort for 8 turns out to be 13ish you are underestimating your max and need to apply your numbers to this formula to…

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CrossFit I35 WOD 4/9/19

Strength/Skill Take 15 minutes to perform the following 3 position Squat Snatch 1 From ea. position top down. Pause for 3 seconds at the knee and DO NOT touch and go the floor rep. #1: 1 rep @ 50% #2: 1 rep @ 60% #3: 1 rep @ 70% #4: 1 rep @ 75% #5:…

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CrossFit I35 WOD 4/8/19

Strength Endurance Back Squat 4 x 8 Start around 70% for your first working set and work up to a max effort set of 8. If what you thought was your max effort for 8 turns out to be 13ish you are underestimating your max and need to apply your numbers to this formula to…

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CrossFit I35 WOD 4/6/19

The Festivus is rapidly approaching and the deadline for entry is 4/20. It seems that every time there is a Festivus there are always people who didn’t sign up but after watching or judging the event almost always say, “Wow I could have done those workouts!” So give these a shot today and go sign…

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CrossFit I35 WOD 4/4/19

Strength Endurance Deadlift 4 x 10 @ 65-70%* * Or just make sure you have more weight on the bar than last week. You should still have several reps in the bank short of a max rep set at this weight. Then Helen 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1…

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CrossFit I35 WOD 4/3/19

Strength Endurance Bench Press 4 x 10 @ 65-70%* * Or just make sure you have more weight on the bar than last week. You should still have several reps in the bank short of a max rep set at this weight. Then 3 Rounds for time of 10 HSPU 10 SDHP 95/65 10 Situps*…

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CrossFit I35 WOD 4/2/19

Strength/Skill EMOM for 15 Minutes 1 Snatch Pull + Squat Snatch Start at 70% and build up to 80%* *Don’t rush, no touch and go, set up each rep like it’s a 100%+ effort. Be smooth off the ground and explosive at the pop and overhead. Yes, we usually don’t do this many reps but…

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CrossFit I35 WOD 4/1/19 Real WOD Attached.

Kalsu For time: 100 Thrusters 135/95 Every 1 min (starting at 0:00) complete 5 Burpees.   OK April Fools Here’s the actual workout of the day.   Strength Endurance Squat 4 x 10 @ 65-70%* * Or just make sure you have more weight on the bar than last week. You should still have several…

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