via GIPHY Skill Special guest instructor Cassady Curtis will teach some basic (or most of us) not so basic tumbling movements. Then 5 minute AMRAP Burpee Broad Jump for max distance Rest 1 minute and repeat the above with the goal of matching or surpassing the distance covered in the first AMRAP Buyout Flight Simulator* *Don’t…
Surprise Team WOD. Show up and don’t ask.
Squats for buyouts!
Oh a long run or row would be nice as well.
Strength Determine 1 rep max kettlebell press If you can press the 48kg go for max reps. Record weight for both right and left arms. ANY BEND IN THE KNEE WHATSOEVER CONSTITUTES A NO REP. IN OTHER WORDS NO PUSH PRESSES. Then 2 rounds for time of: Thruster, 75/55 lbs, 2 mins Kettlebell Snatch, 24/16…
Strength 4 sets of 4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 2:00 between sets *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…
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:…
