The Open Starts Thursday Night and the gym will do the Open workouts on Fridays. We will have Sunday open gym at noon for any makeups or redos. If you need to do a repeat or makeup next Monday let me know as we won’t be doing open workouts during regular class hours other the on…
Every 1 min for 32 mins, alternating between:
25 AbMat Sit-ups
Row, 100 m
20 Air Squats
30 Double Unders
Rx+
10 TTB
200m row
10 pistols
50 DU
Strength/Skill EMOM 10 Minutes 1 Clean and Jerk @ 80% (If you feel really strong you can go higher but please no misses or pressouts. In other words, no ugly looking missed pr attempts) Then The Chief Max rounds in 3 minutes of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Squats Rest 1 minute.…
Strength/Skill 6 rounds of: :30 ME Dumbbell Push Press 55/35 :30 Rest :30 TTB/KTE (alternate every other round) :30 Rest If your shoulders are sore from the HSPU yesterday please scale and go light. Then 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75/55-lb. power snatches, 15 reps…
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…
