Olympic Lifting -Snatch from blocks 5 Singles at or over 75% -Power Jerk w/ pause in dip + jerk w/ pause in catch 4 Sets over 75% ENDURANCE 16 Min AMRAP Cash IN: 250 DU or 750m Ski AMRAP Remaining Time: 15 Burpee Box Jump Overs 15 Toes 2 Rings 15 Pull-ups / Bent Over Rows / Ring Rows 16 Min AMRAP Cash IN: 50/40 Cal Bike AMRAP Remaining Time: 15 Cyclist Squats, 70/53 15 KB Swings, 70/53 15 GHD Sit-ups / V-Ups / Sit-upsRead more

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