Back Squat: 4 x 2 @88-93% (2 sec pause each rep) Then…. 9-7-5 Bear Complex (power clean + front squat + S2OH + Back Squat + S2OH), 115/73 Bar Muscle-upRead more

Olympic Lifting -No Foot Hang Snatch: Light: 3 x 3 -Hang Snatch: Build to heavy 1 -Snatch Balance (wk3) 3-3-2-2-1-1 *add weight every set, pause at bottom on every rep ENDURANCE: 2 Rounds for Time: 10 Strict Handstand Pushups 20 Strict Pullups 30 GHD Situps or Toes to Bar or V Ups 40 SA DB Thrusters 50 Hand Release Push Ups 75 Air Squats 800m Run or 1000m RowRead more

Crossfit Open 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts 225/153Bar-facing burpees Time cap: 10 minutesRead more

125 Cyclist Squats, 53/35 (Mix Anyway) 10 Alt Rope Climbs 100/85 Cal Bike (Mix Anyway) 8 Alt Rope Climbs 75 ALT Med Ball Situps (20/14 -toss over box) 6 Alt Rope Climbs 50 ALT Box Jumps, 30/24″ 4 Alt Rope Climbs 25 Strict HSPU (partner holds HS) 2 Alt Rope ClimbsRead more

15 Minutes to a Heavy Snatch Then….. 400m Run or 20/15 Cal Bike or Ski 50 DB Snatch 50/35 400m Run or 20/15 Cal Bike or Ski 40 DB OHS 50/35 400m Run or 20/15 Cal Bike or Ski 30 DB Snatch (Squat) 50/35Read more