CrossFit I35 WOD 5/3/19

Strength Deadlift 5 @ 75 3 @ 85 AMRAP @ 95 No one rep maxes unless 95% of your presumed max is more than you’ve ever lifted before. Then As many rounds as possible in 20 minutes of the following 10 Power Clean 135/95 20 Box Jump 24/20 200M Run Buyout 4 x 8 Good…

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CrossFit I35 WOD 5/2/19

Strength/Skill Every minute on the minute for 10 minutes 1 Clean and Jerk @ 80% Yes all ten sets at 80% Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calories Rest 1…

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CrossFit I35 WOD 5/1/19

Lunk alarm…yes or no? Bench Press 5 @ 75 3 @ 85 AMRAP @ 95 No one rep maxes unless 95% of your presumed max is more than you’ve ever lifted before. Then 4 Rounds :40 on / :20 rest Wall Walks Russian Kettlebell Swings 32/24 Ring Pushups Double Unders Rx+ Bigger Kettlebells Buyout Dumbbell…

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CrossFit I35 WOD 4/30/19

Check out this little video I did about what some of the most common weightlifting cues. I’ve posted it before but it bears watching multiple times. Strength/Skill Every minute on the minute for 10 minutes 1 Squat Snatch @ 80% Yes all ten sets at 80% Then 12-9-6 reps, for time of: Thrusters 135/95 lbs…

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CrossFit I35 WOD 4/29/19

Monday Strength The loads will continue to be heavy to very heavy this week and we will deload next week. The reps and percentages will be very close to the same that you would do preparing for a meet over the weekend. The only thing different will be Friday’s workout would be more of a…

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CrossFit I35 WOD 4/27/19

Andy For time, wearing a 20/14 lbs weight vest: 25 Thrusters, 115/75 lbs 50 Box Jumps, 24/20 in 75 Deadlifts, 115/75 lbs Run, 1.5 mi 75 Deadlifts, 115/75 lbs 50 Box Jumps, 24/20 in 25 Thrusters, 115/75 lbs Scaled options are no vest and or split the work with a partner. U.S. Army Sgt. 1st…

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CrossFit I35 WOD 4/26/19

Strength Deadlift 5 x 3 70%, 80%, 85%, 90% and max effort for 3. No one rep maxes. If you have any doubts about the weight you are considering picking up it’s probably too heavy, at least for today, give yourself a break and focus on how well you’re pulling the bar and not how…

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CrossFit I35 WOD 4/25/19

Strength/Skill Every 90 seconds for 9 minutes 1 Squat Clean + 1 Split Jerk Work up to the biggest weight you are 100% confident you can get WITHOUT pressing out the bar. If you are close go ahead and try it one more time but don’t miss twice and don’t quit on a miss. That…

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CrossFit I35 WOD 4/23/19

Strength/Skill Every 90 seconds for 9 minutes 1 Squat Snatch Work up to the biggest weight you are 100% confident you can get WITHOUT pressing out the bar. If you are close go ahead and try it one more time but don’t miss twice and don’t quit on a miss. That means drop weight even…

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