Bench Press 1-1-1 Then…… 600m Run 50 Sit Ups 50 Double Unders 600m Ski 50 Sit Ups 50 Double Unders 600m Row 50 Sit Ups 50 Double UnderRead more

Barbell Glute Bridge 3 x 10 @ 85-90% (use % of last weeks heavy 10 rep) Then… 30 Deadlift, 225/153 30 Burpees over bar 20 Deadlifts 20 Box Jumps,30/24 10 Deadlifts 10 Burpee Box Jumps, 30/24Read more

EMOM 10 Minutes 1 Snatch Pull + 1 Snatch Then….. With a 15 Minute Clock: 50 Perfect Pushups 40 Pullups 30 HSPU 20 Chest to Bar Pullups 10 Strict HSPU AMRAP Remaining Time-Alternate as needed Max Distance HS Walk or Max HS Hold Bar Muscle UpsRead more

Overhead Squat: 3 x 10 Then, Inspired from the 2022 CrossFit Games 12 MIN AMRAP 20 Wall Ball Shots, 20/14 (12’/10′) 12 KB Snatches, 70/53Read more

Olympic Lifting Technique Snatch Pull to power Position + Snatch: 5 singles 75%+ 10 Min EMOM: Power Clean+ clean THEN…. Chipper or complete in rounds 1 Mile Run 300 Double Unders 120 DB Cleans, 50/35 90 Air Squats 50 SA Devils Press, 50/35 25 Strict Pull-upsRead more