Test: Back Squat 1RM Then… AMRAP 15 Minutes  20 Db Hang Clean 50/35 (one db) 20 DB Goblet Squat  20 T2B 400m Run/Ski or 0.5 mile bikeRead more

Olympic Lifting: -Power Snatch: 1 RM -On the Minute x 6: clean high pull + clean & jerk Endurance: AMRAP 17 MINUTES 300m SKi 15 SDHP, 70/53 Wall Walk Ladder: 2-4-6-8…..(increase wall walks by 2 each round) AMRAP 17 MINUTES 20/15 Cal Bike 12 Burpee Deadlifts, 50s/35’s Pull-up Ladder: 5-10-15-20…..(increase pullups by 5 each round)Read more

Bench Press 2RM Then…. Crossfit Open WOD 20.4-20 Minute Cap 30 box jumps 20/24 (step ups allowed) 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10 clean and jerks, 145 | 225 lb. 30 single-leg squats 5 clean and jerks, 175 | 275 lb. 30 single-leg squats 5 clean and jerks, 205 | 315 lb.Read more

WWPF 0:00 – 16:00: EOMOM w/Partner (8 rounds each) 10/7 Cal Ski + 1 Snatch (increase weight as needed) 17:00 – 27:00 : 10 MIN AMRAP LADDER 5 synchro KB snatches + 25/25 DU Relay (scale up w/drag rope) 10 Synchro KB Snatches + 25/25 DU Relay 15 Synchro KB Snatches + 25/25 DU Relay *Continue this pattern increasing KB Snatches by 5 until time runs out (RX= 53/35) 28:00 – 35:00: 7 MIN AMRAP Max Rope Climbs Partner Accumulates Max KB Thrusters, 53’s/35’s. (Switch as needed)Read more

AMRAP 35 Minutes  50 Cal Row 50 Burpees 30 Cal Ski 30 Toes to Bar 20 Cal Bike 20 Muscle UpsRead more