Back Squat: Wk 6 Every 90s back squat 5 x 2 @ 90%+ -Then, 1 x :15 sec hold @ 130-150% 10-9-8-7-6-5-4-3-2-1 DB/KB Cleans, 50’s/35’s Toes 2 BarRead More

Olympic Lifting Technique -Hang Clean: 4 x 2 @ 85-90% -Jerk w/pause in catch: 4 x 1 @85%+ Pick your Weakness: A. Single leg Step-up: 3 x 10 B. SA OH Carry: 3 x 100′ Endurance 1600m Run 50 SDHP 30 Goblet Squats 15 Burpee C2B pull-ups 30 Shoulder 2 OH 50 Kb Swing 1600m...Read More

Manion-Can be done with a partner Seven rounds for time of:Run 400 meters29 Back Squats 135/93 First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush...Read More

WWPF 16 Min AMRAP 20 Clean & Jerks, 155/103 (mix reps anyway) 30 Synchronized Wall Ball Shots, 20/14 400m Run Relay 16 Min AMRAP 10 Alt Rope climbs 20 Deadlift, 255/163 (mix reps anyway) 30 Alt Sandbag Ground to OH, 100/75Read More

In Any Order: AMRAP 11 Minutes 100m Sled Push (light and fast) 50 Double Unders or Crossovers AMRAP 11 Minutes 15 GHD Sit ups or Weighted Sit Ups 15 Leg Raises 15 Russian Twists (30 touches) AMRAP 11 Minutes 250m Row 15 BurpeesRead More

Strict Press 4×4 then drop weight 10-15% for 2xME Then….. AMRAP 18 Minutes 15 Cal Ski or 300m Run 30 Ring Dips 15 Cal Ski or 300m Run 20 Strict Pullups 15 Cal Ski or 300m Run 10 Ring Muscle UpsRead More

Snatch 1-1-1 Then…… 150 Air Squats 5 Snatch 135/93 100 Sit Ups 5 Snatch 75 Perfect Push Ups 5 Snatch 50/35 Cal Bike 5 Snatch (Do them right, Ara Aposhian)Read More

Back Squat (wk5) Every 90s back squat 5 x 2@90-93% Then, 1 x :15s hold @130-140% 3 Rounds 400m Run 21 Pull-ups 12 SA Devils Press, 50/35Read More

Olympic Lifting -Snatch w/pause 2″ off floor: 5 x 1 @85%+ -Clean & Jerk: Build to a heavy -Pick Your accessory: Bulgarian Split Squat or Single Leg RDL: 3 x 8 reps Endurance 12 Min AMRAP 30 Alt Kb Swings, 53/35 20 Box Step-overs, 53/35 (24/20) 10 Burpees 12 Min AMRAP 100m Sprint 100m Walk...Read More

15 Minutes to a Front Squat Heavy Single Then…….From Crossfit Main Site Five 3-minute rounds of:10 front squats 185/12310 box jumps 36″/30″Row or Ski for max calories *2 Minute Break between each roundRead More