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

Partner Girl WOD Friday AMRAP 30 Minutes Fran 45 Thrusters 95/63 45 Pullups *400m Run Relay Nasty Girls 150 Air Squats 21 Ring Muscle Ups 30 Hang Power Cleans 135/93 *400m Run Relay Annie 150 Double Unders 150 Sit Ups *400m Run RelayRead more

10 Min EMOM 6 Burpees Over Bar + 1 Snatch (heavy) FOR TIME 50 Power Snatches, 75/53 40 Wall Ball Shots, 20/14 30 OH Barbell lunges, 75/53 20 Burpees Over Bar 10 BMURead more

Strict Press 3×6 (pause in bottom) Then, 2 sets ME Reps with DBs (looking for 8-12 rep range) Then……. 800m Row or Run or Ski 5 Rope Climbs 15′ 25 Bench Press 185/123 5 Rope Climbs 300m Farmer Carry 70s/53sRead more