Strength Snatch Pull 2 @ 70%, 2 @ 80%, 2 @ 90%, 2 @ 100%, 2 @ 110%, 2 @ 120%, 2 @ 130%* *Percent of Full Snatch. Squat, Split, Power or Slop whatever is your best ever Then Josh 21 Overhead Squats, 95/65 lbs 42 Pull-ups 15 Overhead Squats, 95/65 lbs 30 Pull-ups 9…
Strength/Skill 5X1 Push Press + 2 Push Jerks + 3 Split Jerks w/ 3 count overhead hold on all reps Yes that’s correct hold every rep for 3 seconds overhead. Work to max weight for this complex Then In 12 mins do: 4 minutes Max effort unbroken Wall Balls, 20/14 lbs* then in the remaining 8…
Strength 4 sets of 4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 2:00 *Explanation: Complete 4 Front Squats @ 75% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 75% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats. Then…
Strength
Strict Handstand Push Ups 5 sets of 5 .
Then
7 RFT
10 TTB
8 ring dips.
All current and past members of CrossFit I35 and their guests are welcome to attend. Non Members are welcome but must be signed up for the liftoff through the CrossFit Games website. The gym will open at 8:00 for weigh in’s and warmups and the event will proceed as follows: At 9:00am you will have…
This is a prep workout for tomorrows CrossFit Liftoff. Everyone is welcome to participate but we would love for you to spend your $10 and sign up officially at games.CrossFit.com/liftoff. As I’ve said it will be the best $10 bucks you ever spent. Strength/Skill Every Minute on the Minute for 6 Minutes Perform the following:…
Strength Back Squat 6 x 2 Work up to only 80% if competing in the liftoff this Saturday. Unless you’re going out of town I assume that all of you. Otherwise work up to 90% Then 7 rounds for time of: 7 Power Cleans, 95/65 lbs 7 Thrusters, 95/65 lbs 7 Bar Facing Burpees Buyout…
Strength In 20 minutes perform 7 sets of the following as a complex: 1 hang power clean + 2 Jerks work up to a max effort of the complex. This is the last super heavy day before the liftoff this weekend so don’t be afraid to go for it! Then 21-15-9 reps, for time of*…
Strength
Back 7 x 2 at 60, 70, 80, 90, 95, 90, 95%
Then
15-12-9-6-3 reps, for time of:
Thruster, 115/75 lbs
Chest-to-bar Pull-up
Burpee (Bar Facing)
Rest precicely 2 minutes and perform the following for time
200′ walking lunges 45/25
Buyout
200′ farmers walks. use heaviest weight possible
Strength/Skill Every Minute on the Minute for 5 Minutes 3 touch and go power snatches *Begin at 75% of 1RM Power Snatch and add weight each minute until you can no longer complete 3 reps – try to increase 5-10# from last week. When 3 reps are no longer possible subtract 10-20# and complete the…
