Bench Press: Build to a heavy 3 Then, take 10-20% and do 2 sets of max reps THEN… For Time 10-9-8-7-6-5-4-3-2-1 DB Floor Press, heavy DB Power Clean *30 DU after each roundRead more

WWPF – Running Clock 3 Rounds 33 Cal Row, (partner holds front rack) 33 Alt Front Squats, 135/93 33 Pull-ups (partner hangs) 2 Rounds 33 Cal Row, (partner bear hugs sandbag) 33 Sandbag Step-overs, (mix anyway) 33 Chest 2 Bar Pull-ups 1 Round 33 Synchronized SA Devils Press, 50/35Read more

Work up to a heavy Power Clean & Jerk THEN…. For Time 30 Power Cleans 20 Jerks 10 Power Clean & Jerks RX: 135/93 Masters RX (55+): 115/63Read more

Strict Press: 3 x 3 GHD Situp: 3 x 15-25 (modify w/V-ups) THEN…. Crossfit Open 12.4 Complete as many rounds and reps as possible in 17 minutes (offical Open was 12 Minutes) of:150 Wall balls (20 lbs to 10′ target)90 Double-unders30 Muscle-upsRead more

15 min to a heavy power snatch Then… For Max Reps 3 Min DB Snatch, 50/35 3 Min Box Jumps, 24″/20″ 3 Min Cal Bike 2 Min DB Snatch 2 Min Box Jumps 2 Min Cal Bike 1 Min Db Snatch 1 Min Box Jumps 1 Min Cal BikeRead more