CLICK HERE TO SIGN UP FOR THE OPEN CLICK HERE TO VISIT OUR NEW STORE AND PURCHASE YOUR CROSSFIT I35 2018 OPEN APPAREL Workout of the Day 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Buyout Bench Press 4 x…
Strength/Skill 5 rounds of: :30 ME Touch and Go Power Cleans* :30 Rest :30 Ring Muscle-Ups** :30 Rest * Choose weight but choose wisely. We had some heavy deadlifts yesterday and more tomorrow. **Ring muscle ups have appeared in the open more often than bar muscleups so please be prepared. If you don’t have your…
Strength/Skill Alternating EMOM for 12:00 of: Even – 3 Power Snatch @ 75% (rounds 1-3), 80% (rounds 4-6)* Odd – 10 Bar Facing Burpees. Rx + = 12** * Notice that the reps are lower and the weight is higher than last week. So no pressouts or touch and go lifts. **If you can do…
Working in teams of 2 for time:
50 Deadlifts, 135/95 lbs
50 Russian Kettlebell Swings, 32/24 kg
50 Push-ups
50 Clean & Jerks, 135/95 lbs
50 Pull-ups
50 Wall Balls, 20/14 lbs, 10/9 ft
50 Box Jumps, 24/20 in
50 Knees-to-elbows
50 Double Unders
Strength/Skill EMOM 10 Minutes 1 Squat Snatch @ 80% Then 21-15-9 reps, for time of: Snatch, 115/75 lbs Box Jumps, 24/20 in Buyout 4 x 8 Tempo Deficit Ring Rows 4 x 5 Assisted muscle-ups (use ring thing not bands) Again I can’t emphasize enough that I’ve never in almost 10 years of coaching CrossFit…
Strength/Skill 6 rounds of: :30 ME Deadlifts 185/125 :30 Rest :30 TTB/KTE (alternate every other round) :30 Rest *Rx+ = 225/155 If your back is sore from the dumbbell snatches yesterday please scale and go light. Then Complete as many rounds as possible in 12 mins of: 15 Burpees* 10 Back Squats, 1x bodyweight** *Open target…
Strength/Skill Bench Press 4 x 5 @ 80% Then Complete as many rounds as possible in 20 mins of: 20 One Arm Alternating Dumbbell Snatches, 50/35 lbs Dumbbell Overhead Walking Lunge, 50/35 lbs, 25 ft 8 Burpee Over Dumbbells Dumbbell Overhead Walking Lunge, 50/35 lbs, 25 ft 8 Chest-to-bar Pull-ups Rx + = Double Dumbbells…
Strength/Skill Alternating EMOM for 12:00 of: Even – 5 Power Snatches @ 60% (1st 2 rounds), 65% (rounds 3 & 4), 70% (final 3 rounds) Odd – 40 Double-Unders *Yes same as last Monday. Try to increase weight to 75% on final sets Then 5 rounds of: 15 Deadlifts 135/95# 12 American KB Swings 24/16kg*…
The open starts two weeks from Thursday the 22nd. Sign up now. Our goal is for 2018 is 100% participation. Strength/Skill* Alternating EMOM for 12:00 of: Even – 3 Power Clean & Power Jerks @ 70% (rounds 1-3), 75% (rounds 4-6) Odd – 10 Bar Facing Burpees. Rx+= 12 Then For time: 7 Muscle-Ups* 7…
CrossFit Games Open 13.1 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch,…
