CrossFit I35 WOD 4/25/18

Strength

Wendler Bench Press Cycle
Week 4

5 @ 40%
5 @ 50%
5 @ 60%

Then

3 rounds for time of:
8 Push Press @ 65%
12 Strict Pull-ups
16 Pistols (Alternating Legs)s


Buyout

Lying Triceps Extension 5 x 8
Bench Press 5 x 8

Do triceps first. No supersets this week

CrossFit I35 WOD 4/24/18

Strength/Skill

Every 2:00 for 8:00

3 Squat Snatch @ 50-60%

Don’t rush, take your time and make these look great.

Then

5 rounds, each round for time, of:
50 Double Unders
10 Overhead Squats, 95/65 lbs
10 Bar Facing Burpees

Buyout

5 x 5 Romanian Deadlift 60-70%

CrossFit I35 WOD 4/21/18

Strength Wendler Deadlift Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Dropping the bar is a no rep. Then WORKOUT 4 Complete as many rounds as possible in 5 minutes of: 9 handstand push-ups 6 burpees 3 snatches VARIATIONS Ages 16-17 and 35-54: Men snatch 165 lb. Women snatch 115 lb.…

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CrossFit I35 WOD 4/20/18

Strength Wendler Press Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then Masters Regional Qualifier Event 1 4 thrusters 1 15-ft. rope ascent 8 thrusters 2 15-ft. rope ascents 12 thrusters 3 15-ft. rope ascents Time cap: 10 minutes VARIATIONS Ages 16-17 and 35-54: Men use 135 lb. Women use 95…

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CrossFit I35 WOD 4/18/18

Strength

Wendler Bench Press Cycle
Week 3
5 @ 75%
3 @ 85%
AMRAP @ 95%

Then

Karabel

10 rounds for time:
3 Snatches (Isabel weight)
15 Wall Ball shots (Karen weight).

Buyout

Lying Triceps Extension 5 x 8
Bench Press 5 x 8

Superset triceps and narrow grip bench press. Do triceps first.

CrossFit I35 WOD 4/17/18

Strength/Skill Every 2:00 for 8:00 5 T&G Power Clean & Push Jerks Take your time lowering the bar to the ground so your set up for the next rep is perfect. Then 2:00 ME HSPU 1:00 Rest 4 rounds of: Sprint 200 :30 Rest 2:00 ME Pullups 1:00 Rest 4 rounds of: Sprint 200 :30…

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CrossFit I35 WOD 4/16/18

Regional Masters Qualifier Week. Strength Wendler Squat Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Note: 95% doesn’t mean max effort. If 95% of your presumed max is a lifetime PR that’s awesome. However, the goal is to get as many reps as possible at 95% and not to PR because…

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CrossFit I35 WOD 4/14/18

Strength Wendler Deadlift Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then For time: Working with a partner 60 Shoulder-to-Overheads, 95/65 lbs 60 Power Snatches, 95/65 lbs 60 Box Jumps, 30/24 in 60 Sumo Deadlift High-pulls, 95/65 lbs Buyout 4 x 5-8 Good Mornings @ 30% of squat max 4 x…

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