Bench Press 3×5 *3 second negative and 1 inch pause above chest* Then…. In 20 Minutes: Score equals total number of HSPU 1 Rope Climb 15′ 400m Run *Max Reps HSPU after each roundRead more

Hang Snatch: Build to a heavy single Then… 16 Min Ladder: 3-6-9-12-15-18…… Hang Power Snatch, 95/63 Toes 2 Bar Cal SkiRead more

Back Squat 8 RM Then 2×8 Split Squats/Leg @50% Then….. Juneteenth CFWC Remix AMRAP 15 Minutes 65 Double Unders 19 Burpees Over Bar 6 Squat Cleans 155/103 200m Run Background: This tribute workout was designed to celebrate the unofficial US holiday, Freedom Day, also known as Juneteenth, which started on June 19, 1865 when the last states in the country finally proclaimed the independence of all black slaves. Juneteenth was made a federal holiday in 2021. The rep scheme signifies the date of the Freedom Day, 06/19/1865Read more

Olympic Lift Technique: -Snatch Pull to Knee + Snatch Pull to Power Position + Full Snatch 5×1 above 80% -Pause Jerk 5×1-Heavy Father’s Day Endurance WOD: AMRAP 12 Minutes Run 200m/walk 100m AMRAP 12 Minutes Farmer Carry Sled Pull-Perform 10 burpees after each 100m AMRAP 12 Minutes Hard Cindy 5 Weighted Strict Pullups 10 Decline Pushups 15 Back Squats 45/33Read more

Deadlift: 5(80%+)- 3(85%+)- 1 (90%+) Then…. From The Main Site For Time: 45 Kb Swings 400m Run 35 Kb Swings 800m Run 25 Kb Swings 1200m Run 15 Kb Swings RX: 53/35Read more