EMOM 10 Minutes 1 Snatch Pull + 1 Snatch + 1 Hang Snatch Then….. AMRAP 15 Minutes 5 Snatch 135/93 10 HSPU (Super RX with Wall Facing) 15 Lateral Box Jump 200m RunRead more

Back Squat: 15 min to heavy 10RM Then, 2 x 10 Split Squat @ 50% (10min) 21-15-9 Thruster, 95/63 Toes 2 BarRead more

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