WOD

Bench Press 1 RM Then…….. AMRAP 16 Minutes 10 HSPU 15 OHS 95/63 30 Double Unders

Back Squat: 4 x 2 @88-93% (2 sec pause each rep) Then…. 9-7-5 Bear Complex (power clean + front squat + S2OH + Back Squat... Read More

Olympic Lifting -No Foot Hang Snatch: Light: 3 x 3 -Hang Snatch: Build to heavy 1 -Snatch Balance (wk3) 3-3-2-2-1-1 *add weight every set, pause... Read More

Crossfit Open 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts 225/153Bar-facing burpees Time cap: 10 minutes

125 Cyclist Squats, 53/35 (Mix Anyway) 10 Alt Rope Climbs 100/85 Cal Bike (Mix Anyway) 8 Alt Rope Climbs 75 ALT Med Ball Situps (20/14... Read More

15 Minutes to a Heavy Snatch Then….. 400m Run or 20/15 Cal Bike or Ski 50 DB Snatch 50/35 400m Run or 20/15 Cal Bike... Read More

RDL: 8-8-8 Weighted Strict Pull-up: 3-3-3 THEN… For Time 50 Eye level Swings, 70/53 25 Double Unders 40 Eye level Swings 50 DU 30 Eye... Read More

15 Minutes to a Heavy Clean and Jerk Then…….. 7 Rounds 10 Burpees Over Bar 10 Hang Power Cleans 115/83 10 Jerks 115/83

Back Squat: 4 x 2 (2 sec pause) @ 88-93% Then… 13 Min AMRAP 22 OH Lunges, 95/63 12 Toes 2 Bar 3 Ring MU

Olympic Lifting Power Clean w/pause in catch + Front Squat 3 x 2 @ 70-80% 3 x 1 @ 80%+ Snatch balance (Wk 2) 4... Read More