RDL 8-8-8 Weighted Ring Dip 5-5-5 Then…….. 30 Ring Muscle Ups for Time or 50 Pull and 50 Push for Time *200m Run E3MOM, including at the start*Read more

Build to a heavy complex: 1 Clean Pull + 1 Clean + 1 Front Squat THEN…. 2 Rounds 22 Power Cleans 135/93 22 Burpees over barRead more

Pause Back Squat 3-3-3 (2 second pause on each) 80-85% Then…… 21 Cal Row/Ski 21 Thrusters 95/63 15 Cal Row/Ski 15 Thrusters 135/93 9 Cal Row/Ski 9 Thrusters 165/113Read more

Olympic Lifting -Snatch Pull to knee + pull to shrug + Snatch from Floor -Snatch Balance (wk 1) 4 sets of 3 (pause on every rep) Endurance AMRAP 35 Minutes 5 Strict Pullups(weighted super RX) 10 Dips (weighted super RX) 15 Burpee Box Jumps 20 Cal Row or Ski or 400m Run 25 Turkish Situps 15/10lb Plate/V Ups or GHD Sit Ups *Accumulate 15 Rope Climbs*Read more

EMOM 10 Minutes 1 Clean Pull + 1 Hang Clean + 1 Jerk Then…… Crossfit Mainsite WOD: 6 rounds for time of: 5 hang power cleans 155/10310 weighted lungesRead more