Strict Press 4×4 then drop weight 10-15% for 2xME Then….. AMRAP 18 Minutes 15 Cal Ski or 300m Run 30 Ring Dips 15 Cal Ski or 300m Run 20 Strict Pullups 15 Cal Ski or 300m Run 10 Ring Muscle UpsRead more

Snatch 1-1-1 Then…… 150 Air Squats 5 Snatch 135/93 100 Sit Ups 5 Snatch 75 Perfect Push Ups 5 Snatch 50/35 Cal Bike 5 Snatch (Do them right, Ara Aposhian)Read more

Back Squat (wk5) Every 90s back squat 5 x 2@90-93% Then, 1 x :15s hold @130-140% 3 Rounds 400m Run 21 Pull-ups 12 SA Devils Press, 50/35Read more

Olympic Lifting -Snatch w/pause 2″ off floor: 5 x 1 @85%+ -Clean & Jerk: Build to a heavy -Pick Your accessory: Bulgarian Split Squat or Single Leg RDL: 3 x 8 reps Endurance 12 Min AMRAP 30 Alt Kb Swings, 53/35 20 Box Step-overs, 53/35 (24/20) 10 Burpees 12 Min AMRAP 100m Sprint 100m Walk Recovery 12 Min AMRAP 4 Wall Climbs 8 Pull-ups 12 Sandbag SquatsRead more

15 Minutes to a Front Squat Heavy Single Then…….From Crossfit Main Site Five 3-minute rounds of:10 front squats 185/12310 box jumps 36″/30″Row or Ski for max calories *2 Minute Break between each roundRead more