AMRAP 15 Minutes 21 Russian Twists 15 GHD Situps or V Ups or Weighted Sit Ups 9 Toes to Ring Then….. 5 rounds for time of: From Crossfit Mainsite 3/22/22 15 barbell lunges 135/9375 double-undersRead more

Bench Press: 4 x 4 Weighted Pull-up: 4 x 3 Then… Complete Reps in any order: 100 Wall Ball Shots, 20/14 100 Cal RowRead more

EMOM 10 Minutes 1 Clean Pull + 1 Clean + 1 Jerk Then…… 2 Rounds 30 Hang Cleans 135/93 5 Bar Muscle Ups 30 Jerks 135/93 5 Bar Muscle UpsRead more

Back Squat: 4 x 5 @ 80% (wk 2) Then, Barbell Carry: 3 x 50′ @100% Then……. Secret Service Snatch Test 10 Min AMRAP SA Kb Snatch, 53/35 *Modify w/ dumbbellRead more

Olympic Lifting -Power Snatch w/pause in catch directly into OHS 65%/3, 70%/2, 75%/1×2 Then, 5 more snatch singles to heavy snatch -No Hook, no contact Clean 1-1-1-1-1 Endurance 36 Min AMRAP 3:00 Weighted Front Plank, 45/25 150 Double Unders 100 DB SA Push Press, 50/35 (50 reps/arm) 75 Sit-ups or 50 GHD situps 50 Med Ball Cleans, 20/14 25 Strict Pull-ups *Run, Row or Ski 1000m at some point during WODRead more