CrossFit I35 WOD 5/11/18

Strength Wendler Press Week 2 3 @ 70% 3 @ 80% Amrap @ 90% Then For time, wearing a weight vest: 800m run Then, 6 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats 800m Run Men wear a 20-lb. vest Women wear a 14-lb. Vest Buyout Stretch and mobilize anything that’s tight or…

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CrossFit I35 WOD 5/10/18

Mobility Thursday Neck and Shoulders Then 5-minute AMRAP of Wall Balls 30/20 lb Immediately followed by 2 rounds of: 10 Cleans, 185 / 125 lb. 10 bar facing burpees Then, 2 rounds of: 10 Cleans, 135 / 95 lb. 10 bar facing burpees Total Time Cap 15 minutes If you look like a high school…

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CrossFit I35 WOD 5/9/18

Strength

Wendler Bench Press Cycle
Week 2

3 @ 70%
3 @ 80%
Amrap @ 90%

Then

7 rounds for time of:
5 Power Snatches, 135/95
Sprint 200 m

Buyout

Lying Triceps Extension 5 x 8
Bench Press 5 x 8

Do Triceps First and Superset

CrossFit I35 WOD 5/8/18

Watch this several times before you arrive. Strength/Skill Every 2:00 for 10:00 1 Squat Clean and Split Jerk* *Go as heavy as you can without pressing out the bar. Pressouts are misses. If you press out the bar you must drop weight. In other words, don’t add weight after a miss and don’t quit on a…

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CrossFit I35 WOD 5/7/18

Strength Wendler Squat Cycle Week 2 3 @ 70% 3 @ 80% Amrap @ 90% Then 3 Rounds of 1:30 ME DB Snatches (alternating) 50/35# :30 Rest 1:30 ME Toe to Bar :30 Rest 1:30 ME Row Calories :30 Rest Buyout 5 x 5 Pause Squats (use to pause to get depth. A lot of…

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CrossFit I35 WOD 5/4/18

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Wendler Deadlift
Week 1
5 @ 65%
5 @ 75%
5 @ 85%

Then

5 rounds for time:
4 muscle-ups
7 handstand push-ups
12 kettlebell snatches 24/16

Buyout

5 x 8 Superset Seated Triceps extensions with Seated Dumbbell Presses
(A superset is one exercise that is immediately followed by another without rest in-between)

CrossFit I35 WOD 5/3/18

Mobility Thursday Ankles Then 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. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty…

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CrossFit I35 WOD 5/2/18

Strength Wendler Bench Press Cycle Week 1 5 @ 65% 5 @ 75% 5 @ 85% Then 10 rounds for time of: Run 200 20 DB Snatches 50/35 (alternate L/R each round) (Yes I know very similar to last Friday but the runs are 200 so run faster. Oh wait there are twice the number…

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CrossFit I35 WOD 4/30/18

Strength Ok, deload week is over and the weights are getting heavier again. Hopefully, you took advantage of the lower percentages to reset your squat depth for this mesocycle. Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% 5 @ 85% Then 4 rounds for time of: 15 C2B Pullups 20 Deadlifts 155/105…

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