//journal.crossfit.com/article/cfj-crossfit-wod-170208 For time: Fran 1-mile run Fran is 21-15-9 reps for time of 95/65-lb. thrusters and pull-ups. Complete Fran before running the mile. The Fran portion of the workout will as always have a 10 minute time cap. If you scale Fran you should scale in a fashion that would put as close to the…
Strength/Skill
Alternating Every other minute for 12 Minutes
1 Power Power Snatch + 3 OHS – @ 80% of 1rm Power Snatch,
12 Split Jumps (Rx+=15)
Then
7:00 AMRAP of:
10 Power Snatches 95/65#
10 Bar Facing Burpees
Buyout
5 x 10 Snatch high pull from high hang
Strength/Skill Max Effort Vertical Jump Max Effort Kettlebell Press (one arm) Then Double Mini-DT 5 rounds for time of: 9 Deadlifts (135/95) 6 Hang Power Cleans (135/95) 3 Push Jerks (135/95) Rest exactly 5 minutes and repeat. Don’t pace the first round and record both numbers. This is a fairly short wod and a test of…
Strength/Skill
Bench Press 5 x 5
Then
Alternating EMOM for 20:00 of:
Even – 2,4,6,8,10,10,8,6,4,2 Power Snatch 135/95#
Odd – 50 Double Unders
Buyout
4 x ME Weighted Pullups
4 x 10 Triceps anyhow
Strength/Skill Alternating Every other minute for 12 Minutes 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk – @ 80% of 1rm Power Clean, 8 Bar Facing Burpees (Rx+=10) Then CrossFit Games Open 14.4 As many reps in 14 mins as you can of: 60 Row (calories)s 50 Toes-to-bars…
Strength/Skill Squat 5 x 5 Then 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) 15.1a 1-rep-max clean and jerk 6-minute time cap Buyout 4 x 8 Bent over Rows 4 x 8 straight leg ghd or…
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
