WWPF – Running Clock 0:00 – 13:00 Work up to a heavy Hang Snatch Double 15:00 – Finish 42-30-18 Power Snatch, 135/93 (mix anyway) Synchronized Pistols Planking BurpeesRead more

For Time 50-40-30-20-10 Double Under Sit-up *Rope Climb Descending Ladder: 5-4-3-2-1 For Time 21-15-9-6-3 SandBag Ground 2 Over Shoulder, 100/75 Box Jumps, 24/20 Cal BikeRead more

Strict Press: 3 x 5 Strict Chest 2 Bar Pull-ups: 3 x Max THEN…. 27-21-15 Back Squat, 165/110 Handstand Push-upRead more

EMOM 10 Minutes 2 Hang Power Cleans + 1 Jerk Then…… Crossfit Open WOD 18.1 Complete as many rounds as possible in 20 minutes of:8 toes-to-bars10 dumbbell hang clean and jerks 50/35 (1 dumbbell)14/12 cal. row or skiRead more

Sumo Deadlift (WK 6) Work to heavy 4 Rep (3 sec neg) *Drop weight 15-20lbs and do 2 set of 6-10 reps (3 sec neg) Then… For Time 50 Double Unders 21 Deadlifts, 225/153 9 Muscle Ups 50 DU 15 Deadlifts 7 MU 50 DU 9 Deadlifts 5 MURead more