Dead Lift: Week 3 % based on 90% of 1RM   1 x 5 @ 75% 1 x 3 @ 85% 1 x 1 @ 95%   Then:   5 Rounds of:   30 Double Unders 15 KB Swings (2 Pood / 1.5 Pood) 9 HandStand Pushups   Post Loads and Times to ZEN and Comments:  Read more

CrossFit Strongman 10 Min AMRAP Ladder (3/100m, 6/100m, 9/100m, 12/1oom…..) 3 Sandbag Ground 2 Shoulder, 100/75 100m Run 6 Sandbag Ground 2 Shoulder 100m Run 9 Sandbag Ground 2 Shoulder 100m Run 12 Sandbag Ground 2 Shoulder 100m Run *Continue this pattern until time runs out    Strength Balance 10 Min AMRAP 6 Strict Chin-ups, 20/14 12 Lateral Step-ups , box height above knee, 50/35 18 DB Push Press, 50/35   Mid-line Mania 10 Min EOMOM Odd Min: 40 seconds Toes Through Rings Even Min: 40 seconds  Sit-ups SCORE: Max Reps   Congrats to the 20.2 Top 10 !     Read more

EMOM 7 Minutes- To be done as a complex 1 Snatch Pull 1 Snatch 1 Hang Snatch Then……. Nasty Isabel 150 Air Squats 21 Bar Muscle Ups 30 Snatches 135/93  Read more

TWOW: 3x1000m Run Rest 1:1 RPE 7 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -Test: Max UB Bar Muscle Ups -EMOM 7 Minutes 5 Strict Pullup and 5 Strict HSPU No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WOD:   1-2-3-4-5-6-7-8-9-10 Sandbag Over Shoulder 150/100 1 Peg board ascent between roundsRead more

Back Squat: Week 3 % based on 90% of 1RM 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1 @ 95% Then… AMRAP 12 min 9 Deadlifts 6 Hang Cleans 3 Jerks With Kettlebells 70’s or 53’sRead more