CrossFit I35 will be doing workout 17.1 of the CrossFit Open exactly 3 weeks from today. The open is for everyone regardless of ability or experience. Be part of something big. Sign up and exceed your expectations of what you think is possible. Strength/Skill EMOM 10 Minutes 1 Squat Snatch Choose weight. If you feel…
Strength/Skill
Every other Minute for 10 Minutes
5 touch and go clean and Jerks
Then
With a 15 Minute Time Limit
500 Meter Row
20 Squat Cleans 135/95
20 Chest to bar pullups
with Remaining time find a
1 RM Clean and Jerk
Buyout
Stretch and mobilize anything and everything sore from the week.
Strength/Skill
Alternating every other minute for 12 Minutes
3 pull overs
5 HSPU
Then
Alternating EMOM for 20:00 of:
Even – 5, 6, 7, 8…15 Deadlifts 185/135#
Odd – 8 toe to bars 30 double unders
Buyout
Bench Press 5 x 5
Strength/Skill
5X3 reps of – 1 Paused Front Squat (3 count pause in bottom, no bounce to stand) + 3 Jerks
Then
10 rounds of:
10 Bar Facing Burpees
7 Clean & Jerks (anyhow) 115/75#
Rest :30 between rounds – absolutely AFAP every round.
Buyout
Row 10×250 Rest 1 minute between sets
Strength/Skill
EMOM 10 Minutes
Power Clean + Push Press. Work to 1RM. Max effort can be as early as set 4 or 5.
Then
80 Wall Balls, 20/14
60 Chest-to-bar Pull-ups
40 Row (calories)s
20 Power Cleans, 185/125 lbs
Buyout
Alternating every 3rd minute for 15 Minutes:
:30 Muscleups
:60 Double Unders
:30 HSPU
Workout of the Day This workout was originally published on the CrossFit Main Site 1/23/17 Burpees + 185-lb. back-squat ladder Rest 3 minutes Burpees + 115-lb. shoulder-press ladder Rest 3 minutes Burpees + 245-lb. deadlift ladder For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second…
Strength/Skill
Alternating every minute for 12 Minutes
3 Clusters
8 bar facing burpees
Then
21 – 15 – 9 of:
Thrusters 135/95
Chest-to-bar Pull-ups
Row Calories or Ski Erg (or 60-40-20 Double unders)
Buyout
Bench press 5 x 5
Strength/Skill
Every other minute for 10 minutes 10 touch and go power snatches
Then
Amanda
9-7-5 reps, for time of:
Muscle-up
Squat Snatch 135/95
Buyout
4 x 8 Bent over rows
4 x 8 straight leg ghd
Strength/Skill Alternating every other minute for 10 Minutes 3 Power Cleans @ 70% 10 Knee to elbows Then Alternating EMOM for 20:00 of: Even – 5,10,15,20,25, 25, 20, 15, 10, 5 Deadlifts 135/95# Odd – 10 KB Thrusters 24/16kg (do each set unbroken or without putting the bell down. Rest overhead or in rack. Switch…
