Olympic Lifting Snatch Grip DL (2 sec pause @ knee): 3 x 3 Power Snatch: 2-2-2 Clean (pause in catch) + Jerk: Work 2 Heavy   Endurance 32 min AMRAP 30 Box Jumps , 24″/20″ 15 Cal Row 30 Wall Balls, 20/14 15 Cal Bike  30 KB Swing, 53/35 15 Cal Ski  Read More

Hang Power Clean & Jerk: 2-2-2-2 Then… 18.1 Crossfit Open – 20 min AMRAP 8 T2B 10 SA Hang Clean & Jerk, 50/35 14/12 Cal RowRead More

WWPF YGIG Every 2 Min for 24 Minutes 8 Bench Press, (Men: bw / Women: 3/4 bw) 12 Suitcase DL, 70’s/53’s Max Distance Farmers carry (shuttle run distance: up/back = 50′) AMRAP: 6 min Finisher 2 Alt Legless Rope Climbs 6 Synchronized Target BurpeesRead More

EMOM 10 1 Squat Snatch + 2 OHS AMRAP 10 5 Shuttle Runs (up/back=1) 10 Alt Pistols 15 Ab-Mat Situps AMRAP 10 10/7 Cal Bike 10 Rotational Ball Throws, 20/14Read More

1a. Turkish Getup: Establish a heavy single for BOTH Arms 1b. Wt Pull-up: 3 x 5 3 x 5 THEN…. Secret Service Snatch Test 10 MIN AMRAP Max KB Snatches, 53/35Read More

Build to a heavy: 1 Squat clean + 1 front Squat + 1 jerk Then…. 4 ROUND’s of 4 min AMRAP’S  3 Squat Cleans, 185/123 6 C2B Pullups 9 Burpees over bar *REST 2 MIN AFTER EACH ROUNDRead More

(Wk 2 of 4) Single leg Step-up: 3 x 8 Then…. For Time 10-9-8-7-6-5-4-3-2-1 SDHP, 95/63 Push press, 95/63 *10 Drag Rope DU after each rdRead More

OLYMPIC LIFTING 3 position clean (high hip, knee, floor) Snatch w/pause 2” off floor OHS: 5-3-1 ENDURANCE ❄️ “DEEP FREEZE” ❄️ Cash-In: 1000m Row Then 4 Rounds: 50 Double Unders 25 Wall Balls (20/14) 20 Kettlebell Swings (53/35) 15 GHD Situps/Weighted Sit-ups Cash-Out:1000m RowRead More

Every 90 seconds til 12:00…. 1 Bear Complex: Clean + Front squat + S2OH + back Squat + S2OH Then… AMRAP 12 12/9 Cal Bike/Ski 8 Front Squats, 155/113 4 Burpee MURead More

WWPF 3 Rounds 42 Cal Row (partner holds Sandbag) 30 Deadlifts, 225/153 (partner hangs) 18 HSPU (partner holds HS)  Cash out:  60 Sandbag G2OS (mix reps anyway)Read More