STRENGTH: (25 minutes) Establish 1RM OHS *work on technique over load MetCon: 4RFT 50 DU/100 SU 10 DL (115/75) 5 Power Snatch (115/75)Read More

Partner MetCon: 30 minute AMRAP 200 m Sprint 12 Thrusters (75/55) 9 Pull Ups *Partner tag in- one partner does a round while the other rests. Scale as needed.Read More

STRENGTH: Power Clean 3-3-3-3 *work up to 80 % Squat Clean 1-1-1-1 *work up to 90% MetCon: 9 Min AMRAP 10 KB Snatch (53/35) 5 burpee box jumps (24/20)Read More

STRENGTH: Back Squat (20 minutes) 7-5-3-3-1 *work up to heavy single approx 90%. DO Not find 1 RM MetCon:(For Time) 25 T2B 50 DU 100 WB (20/14) 50 DU 25 T2BRead More

STRENGTH: 1 Push jerk + 1 Split Jerk Work up to 90 % of Push Jerk 1RM 1-1-1-1-1-1 MetCon: 3RFT 21 Push Press (95/65) 15 Burpee Pull Ups *if athlete does not have pull ups- movements can be performed separately: 15 burpees + 15 ring rowsRead More

MetCon: 5RFT 40 air squats 15 Hang Power clean (135/95) 400 m runRead More

STRENGTH: (15 minutes) Front Squats 3×3 @ 90% MetCon: For Time 12-9-6-3-6-9-12 DL (185/135) HSPU Over the box-box jump (30/24)Read More

Partner MetCon: 5 Min AMRAP 400 m run ME HPC (135/95) 5 Min AMRAP 400 m run ME WB (20/14) 5 Min AMRAP 400 m run ME Burpees 5 Min AMRAP 400 m run ME K2E/knee raises 5 Min AMRAP 400 m run ME DU/SU (3:1) * Each partner will run once, work once in...Read More

MetCon: 15.5 http://crossfit.comRead More

Strength: (14 minutes) 1.) Strict Pull ups- 1 X ME (sx barbell assisted pull up) 2.) C2B- 1 x ME (sx ring rows) 3.) Butterfly- 1 x ME (sx banded) *1 set at max effort at each movement. Rest as needed between movements. Count total reps MetCon: Partner WOD (for time) Buy in: 800 m...Read More