RDL 3×10 (3 sec negative, 1 second pause) Weighted Strict Pullup 3×5 Then…… 5 Rounds 10 DB Bench or Floor Press-Moderate to Heavy Weight (2DBs) 10 Toes to Bar 2 Rope Climbs 18′Read more

15 Minutes to Heavy Complex: 1 Snatch+ 2 Hang Snatch Then….. AMRAP 15 Minutes 30 Crossovers 5 Snatch 155/103 300m RunRead more

Front Squat Every 2 Minutes 1×8@70% 1×6@ 75% 1×4@80% 1x Max Reps (15-20) @60% Then…. 10 Rounds 30 Seconds of Burpees 30 Seconds RestRead more

Olympic Lift Technique Class: The Total -1 RM Snatch -1 RM Clean and Jerk Endurance Class: AMRAP 12 Minutes 200m Run (RPE 7-8) 100m Walk Recovery AMRAP 12 Minutes 10 Burpees to Plate 15 Plate G2OH 20 Plate OH Lunges AMRAP 12 Minutes 5 Sandbag Ground to Shoulder (not over) 10 Sandbag Squats 100m Sandbag CarryRead more

10 Minutes of Pullover Practice Then….. From the 2023 Crossfit Games-Age Group Endure The Colosseum 50-calorie Ski Erg50-calorie Bike75 double-unders50-calorie Ski Erg50-calorie Bike75 double-undersRead more