Build to heavy: Snatch 2” off ground + low hang Snatch THEN… “Lucky Charms” – 3 Rounds 40 Drag Rope DU (scale=80 DU or 120 singles) (Traditionally, the 40 days of lent were relaxed on St.Patricks Day) 17 Power Snatches, 95/63 (March 17 is the official date and commemorates the death of Saint Patrick in 461...Read More

Cossack Squat: 3 x 5/leg *Try KB, DB’s and Barbell Versions Then…. 3 Rds For time 25 Wall Ball, 20/14 15 pull-ups 25 box jumps, 24″/20″ 15 HSPURead More

Oly  Snatch Pull + Power Snatch: 5 x 1+1 Jerk: 5 x 3 @ 80%+ Endurance  Every 6 Minutes for 30 minutes… Cash In: 500m Row/Ski or 400m Run Then Max Rounds of “Cindy“ 5 pull-ups 10 Push Ups 15 Air SquatsRead More

Open CrossFit 26.3 For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar...Read More

Deadift: 3-3-3 then…. YGIG Every 2 min For 20 Min 20 Drag DU 80’Sandbag carry, 100/75 Max Cal Bike Read More

Build 2 heavy:  Low hang snatch + Hang Snatch + OHS Then… “Overboard” – For Time 1000m Row  50 OHS, 45/33 30 Toes 2 Bar  10 Wall WalksRead More

“Skill Sesh” – 12 min EMOM Pick 1-2 skills (DU, MU, HS, etc..) “Beach Body”– 12 min Quality 5 Bench Press, heavy 10 Gorilla Rows, (2 KB’s) 12 Russian Twist (touching both sides = 1 rep ), use wt if neccessary. “Cardio Junkie” – 12 min AMRAP 5 Shuttle runs (20′ up / 20′ back) 5...Read More

Build to heavy: Low hang Clean + Hang Clean & Jerk Then… “Clean Getaway” – For Time: 1 Hang Clean & Jerk, 135/93 400m run 15 Hang Cleans, 135/93 10 S2OH, 135/93 800m run 10 S2OH 15 Hang Cleans 400m run 1 Hang Clean & JerkRead More

Zercher Squat: 3 x 5 Then….. 30-20-10 SDHP, 70/53 Box Step-up &over, 70/53 (box HT: top of knee) HR Push-upRead More

Olympic Lifting Snatch Grip Deadlift (2 sec pause at knee)t: 3 x 3  Power Snatch: 3 x 2 @85+ 1 Clean Pull + 1 Clean + 1 Jerk: 5 x 1+1+1 Endurance 12 min AMRAP 20/15 Cal Bike 15 Wall Ball Shot, 20/14 7 Burpees over wall Ball  12 min AMRAP 20/15 Cal Ski  15...Read More