General Warmup and Mobility and Technique Then AMRAP 20: 30/21 Calorie Assault Bike 20 Single Arm Dumbbell Hang Clean and Jerks (50/35) 30 AbMat Sit-ups 20 Hand Release Push-ups Then Body Armor 3 Sets of 12: Dumbbell Bench Press 3 Sets of 12: Barbell Bent Over Row 3 Sets of 12: Barbell Good Mornings Rest…
General Warmup and Mobility and Technique Then AMRAP 3: 21 Overhead Squats 95/65 21 Lateral Burpees Over Erg Max Calorie Row Rest 3 Minutes AMRAP 3: 18 Overhead Squats 115/85 18 Lateral Burpees Over Erg Max Calorie Row Rest 3 Minutes AMRAP 3: 15 Overhead Squats 135/95 15 Lateral Burpees Over Erg Max Calorie Row…
General Warmup and Mobility and Technique
Then
AMRAP 12 or 15:
12 Strict Press (95/65)
100′ Farmers Carry 50/35
15 AbMat Sit-ups
General Warmup and Mobility and Technique
4 Rounds For Time [30 Minute Cap]:
12/9 Calorie Assault Bike
30 Single Dumbbell Power Snatches 50/35
12/9 Calorie Assault Bike
30 Step-Back Lunges*
Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges 50/35
Round 4: Single Dumbbell Overhead Lunges 50/35
General Warmup and Mobility and Technique Then AMRAP 18: 12 Box Jump Overs 24″/20″ 9 Burpee Pull-ups “X” Clean and Jerks Round 1: 15 Clean and Jerks 135/95 Round 2: 12 Clean and Jerks 155/105 Round 3: 9 Clean and Jerks 185/135 Round 4: 6 Clean and Jerks 205/145 Round 5: 3 Clean and Jerks…
General Warmup and Mobility and Technique Strength/Skill Take 10 minutes to establish a heavy 2 position snatch. Position 1 is from the pop or power point and 2 is from just above the knee. Make sure to pause at the knee. You don’t need to hang out there just make sure there is a visible…
General Warmup and Mobility and Technique Then For Time: 3 Rounds: 15 Front Squats 95/65 25 Double Unders 1,000/800 Meter Row 3 Rounds: 12 Thrusters 95/65 25 Double Unders 1,000/800 Meter Row 3 Rounds: 9 Hang Squat Clean Thrusters 95/65 25 Double Unders Sub 2000/1600 bike OR 800m run Static Position Holds Accumulate The Following…
We are now CrossFit I35 @ Full Throttle Fitness. THE OPEN BEGINS MARCH 11 WITH REGISTRATION OPEN ON JANUARY 7. General Warmup and Mobility and Technique Strength Every 2 Minutes x 6 Sets: 3-3-3-2-2-1 Build to a heavy single not necessarily a max effort. If you lifted in the CrossFit total yesterday do the following:…
Today marks the end of the CrossFit I35 Era as we pass the torch to our new owners tonight at midnight. Our history goes a long way back with the CrossFit Total. It’s fitting that we pass the torch to our new owners by finishing out our 9 year run with another CrossFit total. Followed…
General Warmup and Mobility and Technique
Then
5 Rounds For Time:
30/24 Calorie Row
30 Wallballs 20/14
30 Box Jumps 24″/20″
After Party
Carbs and Nap
Scott and Cynthia’s retirement workout is tomorrow at Noon.
