Olympic Lifting -Clean + Hang Clean + Jerk: Work to a heavy complex -Overhead Squat: 4 x 3 (3-1-3 tempo) -Pick your weakness: Single Leg Step-ups: 3 x 8 Single Leg RDL: 3 x 8 Endurance 10 MIN AMRAP 100m Sprint/Run 100m recovery 10 MIN AMRAP 30 Ring MU or 50 Burpee Pull-ups *Max Cal ski in remaining time 10 MIN AMRAP 12 DB/KB Snatch 12 DB/KB Push Press 12 Db/Kb OH LungeRead more

From the 2023 Crossfit Semi Finals-Workout 1 3,000-m Echo Bike Hand-over-hand pull (84 feet) 225/1802,000-m RunHand-over-hand pull (84 feet)1,000-m SkiErg Hand-over-hand pull (92 feet)Read more

WWPF – AMRAP 32Min 400m Run Relay 30 Power Cleans, 135/93 (mix anyway) 50 Synchronized Wall Ball Shots, 20/14 300m Run Relay 30 Jerks , 135/93 (mix anyway) 50 Alt Box Jumps, 30/24 200m Run Relay 30 Cleans and Jerks, 135/93 (mix anyway) 50 Synchronized KB Swings, 53/35Read more

EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then….. 30 Hang Snatch 115/83 3 Rope Climbs 30 OHS 3 Rope Climbs 300m Sandbag Carry (Heavy) 3 Rope Climbs 200m Sled Push (Heavy) 3 Rope ClimbsRead more

Deadlift: 3-3-3 Then… AMRAP 18 MIN 7 Deadlifts, 185/133 14 Burpees over bar 21 Cal Bike or SkiRead more