Olympic Lifting -Snatch Pull to knee + pull to shrug + Snatch from Floor -Snatch Balance (wk 1) 4 sets of 3 (pause on every rep) Endurance AMRAP 35 Minutes 5 Strict Pullups(weighted super RX) 10 Dips (weighted super RX) 15 Burpee Box Jumps 20 Cal Row or Ski or 400m Run 25 Turkish Situps 15/10lb Plate/V Ups or GHD Sit Ups *Accumulate 15 Rope Climbs*Read more

EMOM 10 Minutes 1 Clean Pull + 1 Hang Clean + 1 Jerk Then…… Crossfit Mainsite WOD: 6 rounds for time of: 5 hang power cleans 155/10310 weighted lungesRead more

WWPF For Time  400m farmers carry relay (100m increments), 70’s/53’s 50 Synchronized kb swings , 70/53 400m farmers carry relay  50 Strict Pull-ups (partner hangs)  400m Farmers carry relay  50 Synchronized SDHP, 70/53 400m Farmers carry relayRead more

10 Min EMOM 2 Hang Cleans THEN…. For Time 1000m Row 50 Wall Ball Shots, 20/14 (12’/10′) 30 Sandbag G2OS, 100/75Read more

RDL 8-8-8 GHD Sit Up 3×15-25 or Medball Sit Ups 3×15-20 Then…. FOR TIME: 50 Pushups 2 Rope Climbs 15′ 35 HSPU 2 Rope Climbs 20 Shoulder to Overhead 135/93 2 Rope Climbs 10 Wall Climbs 2 Rope ClimbsRead more