Olympic Lifting -2 Snatches + 1 OHS: 5 sets -Low Hang Pull + Clean & Jerk: 15 minutes to a heavy Endurance 17 Min AMRAP 30 Double Unders (scale up w/drag rope) 20 DB Hang Snatches, 50/35 10 Burpees over DB 17 Min AMRAP 25/20 Cal Row or Ski 12 Sandbag Ground 2 Shoulder (not over) 4 Wall WalksRead more

Bench Press 3-3-3 Then… Partition any Way -20 Minute Cap (in same fashion as Crossfit Open 20.5 1 Mile Run or 2.5 Mile Bike  40 Muscle Ups (40 Pull and 40 Push)-Ring or Bar  120 Wall BallsRead more

Wacky Wiser Partner Friday- 32 min cap 14 Rounds – YGIG 3 Squat Clean Thrusters, 135/93 6 Burpee over Bar 9 Cal Ski Then…. 50 Synchronized KB Clean & Jerks, 53/35 40 Synchronized OH Lunges, 53/35 30 Double KB Snatches, 53’s/35’s (mix anyway)Read more

3 Rounds 15 Chest to Bar Pullups 30 Cal Row 45 Air Squats to Med Ball Cash out: 3 Rounds 20 Bicep Curls 20 GHD Sit-ups or Abs of choice 20 DB Press (2DB)Read more

10-9-8-7-6-5-4-3-2-1 Deadlift-Start at 55% and work up 5% each round until you get to 100% for your last set Ring Dips *Not for Time, for Quality Then…. AMRAP 12 Minutes  50 Double Unders or Crossovers 20 Pushups 15/10 Cal BikeRead more