Olympic Lifting Block Work: WK 2 Block snatch pull + snatch (knee) – 5 x 1+1 @ 65% -70% Block clean pull + clean (knee) – 5 x 1+1@ 65% -70% Endurance AMRAP 35 400m Run/Row 35 Box jumps 400m Run/Row 25 Push-Up 400m Run/Row 15 Pull-upsRead more

Deadlift: 3-3-3 Then….. CrossFit Open 14.4 & 23.1 – 14 min cap 60 cal row 50 T2b 40 Wall Ball, 20/14 30 Cleans, 135/93 20 MURead more

WWPF AMRAP 30 30 Planking Burpees (partner holds front plank/ 20 Front Squat, 165/113 (partner holds front rack) 10 Alt Rope Climbs *Complete a 30/20 cal bike @ Min 0:00, 6:00, 12:00, 18:00, 24:00Read more

10 MIN EMOM 2 snatch pulls + Snatch 10 Min AMRAP – “Whiplash” 12 DB Hang Snatches, heavy 30 Drag Rope DU 10 Min AMRAP – “Gun Show” 12 Bicep Curls 12 Tricep Skull Crushers *DB’s or Barbells in play for either movementRead more

1a. Turkish Get-up: Work to a heavy Single w/barbell 1b. Wt Pull-up: 3 x 3 Then…. For Quality: 10-9-8-7-6-5-4-3-2-1 Bench Press, (men:bw / women: 3/4 bw) C2B Pull-up  *Max L-Sit after ALL even Rounds (10-8-6-4-2)Read more