Back Squat: Build to a heavy 1 Rep Then…. 15 Min EOMOM (5 rounds) 1st Min: 15 Wall Ball Shots, 20/14 2nd Min: 2 Rope Climbs 3rd Min: 12 BurpeesRead more

Olympic Lifting –Clean w/pause 2″ off floor and below knee 5 Singles over 75% –Snatch Balance(wk4) 2-2-2(no pause) Endurance For Time 150 Lunges 400m Run/Ski or Bike 25/20 cal 100 Alt Kb Swings, 53/35 400m Run/Ski or Bike 25/20 75 Push-ups 400m Run/Ski or Bike 25/20 50 GHD Sit-ups / v-ups / situps 400m Run/Ski or Bike 25/20 25 Burpee Pull-ups 400m Run/Ski or Bike 25/20Read more

Crossfit Open 22.3 For time:21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) Men: 95 lb, then 115 lb, then 135 lb Women: 63, then 73, then 83 Time cap: 12 minutesRead more

WWPF – For Time 400m Run or Row Relay 50 Sandbag Ground 2 OS, 100/75 50 Toes 2 Rings 400m Run or Row Relay 50 Synchronized DB Hang Snatches, 50/35 50 Med Ball Situps 400m Run or Row Relay 50 Planking Burpees 50 Russian Twists, 20/14 (switch every 10) 400m Run or Row RelayRead more

EMOM 10 Minutes 2 Hang Cleans + 1 Jerk Then…. 3 Rounds: 2 Minute break between rounds AMRAP 5 Minutes 500m Row or Ski Sprint Max Hang Clean and Jerk with Remaining Time 135/93Read more