Back Squat: 4 x 5 @ 80% (wk 2) Then, Barbell Carry: 3 x 50′ @100% Then……. Secret Service Snatch Test 10 Min AMRAP SA Kb Snatch, 53/35 *Modify w/ dumbbellRead More

Olympic Lifting -Power Snatch w/pause in catch directly into OHS 65%/3, 70%/2, 75%/1×2 Then, 5 more snatch singles to heavy snatch -No Hook, no contact Clean 1-1-1-1-1 Endurance 36 Min AMRAP 3:00 Weighted Front Plank, 45/25 150 Double Unders 100 DB SA Push Press, 50/35 (50 reps/arm) 75 Sit-ups or 50 GHD situps 50 Med...Read More

Deadlift: Work to heavy technical triple Then… For Time 25 Deadlifts, 225/153 50 Box Jumps 25 Deadlifts 50 HR Push-upsRead More

WWPF 11 Min AMRAP 100m Sled Pull Relays *Partner runs 200m 11 Min AMRAP 12 Synchronized OHS, 95/63 4 Alt Legless Rope Climbs 11 Min AMRAP 30 Synchronized DB Hang Snatches, 50/35 200 DU (switch every 50) 10 Synchronized Target BurpeesRead More

Clean 1-1-1 Then……… 8-6-4-2 Clean 185/123 Muscle UpRead More

Bench Press: 4-4-4-4 Strict Chest 2 Bar: 4 x max effort THEN… 5 Min AMRAP 500m Row Max C2B Pull-ups 5 Min AMRAP 30/20 Cal Bike Max Box Jumps, 24/20 5 Min AMRAP 400m Run or SKi Max KB Swings, 53/35 *2 min rest between AMRAP’sRead More

Snatching Holleyman (Compare to real Holleyman on 11/23/21) 30 Rounds for Time: 5 Wall Balls 3 Handstand Pushups 1 Snatch 155/103Read More

Back Squat: WK 1 4 x 5 @ 80% Then, Loaded Barbell Walks: 3 x 50′ @ 100% Then… CrossFit Open 12.1 7 Min of Burpees *Burpees are done to a target above our max reachRead More

Olympic Lifting Clean + 2 Front Squats + 1 Jerk: 5 sets over 75% No Foot Snatch: 2-2-2-1-1-1 Endurance 16 Min AMRAP 10 Plate Burpees, 45/25 20 Plate OH Lunge, 45/25 30 Double Unders 16 Min AMRAP 10 Pull-ups or Ring Rows 20 Cyclist Squats, 70/53 30 Kb Swings, 70/53Read More

a. 3×20 Barbell Bicep Curl b. 3×50 Sit Ups c. 3×15 Calf Raises Then…. Kelly: 5 Rounds for Time 400m Run or Row or Ski 30 Box Jumps 2/20 30 Wall BallsRead More