Squat Clean 3-3-3   Then   15-12-9-6-3 Squat Clean 135/93 Strict HSPU   Post Loads and Times to ZEN and Comments:  Read more

Deadlifts & Dips – WK 2 Deadlift: 5 sets x 3reps @ 80% Weighted Dips: 4 x 8 (increase weight from last week)   Then…   For Time  50 Box Jumps, 24/20 200m Weighted Run, 70/53 40 Push-ups 200m Weighted Run, 70/53 30 Alt Pistols 200m Weighted Run, 70/53 20 Toes 2 Bar 200m Weighted Run,70/53 10 Strict C2B Pull-ups    Read more

EMOM 7 Minutes 2 Snatch Pulls 1 Snatch Then……. For Time: Evil Jackie 1000m Run 30 Snatch (Squat) 135/93 20 Bar Muscle Ups       All of the Jackies    Read more

TWOW: 1 Mile Sandbag Run RPE 7-8 Then…5x200m Sprint at RPE 8-9.  200m Walk recovery Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -Tabata T2b/Bar Muscle Up. alternate every round for 5 rounds each.  Try to make BMU kip look exactly like T2B kip -5x Peg board ascent and descent -3×10 weighted ring dips with 2 second pause 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 WODS: Crossfit Games Masters Online Qualifiers WOD 5 30 snatches, 135/93 30 strict handstand push-ups Time cap is...Read more

Week 4  Tempo Back Squat 3,3,3 (tempo is 2 sec down – 2 sec pause – 2 sec up. rest 2-3 mins (build from last week) then… 7min EMOM 8 DB Push-press 50’s/35’s 8 Pull-ups (complete both in the same minute) rest 2 min 7 min EMOM 8 DB Front Squats 50’s/35’s 8 Burpees (complete both movements in the same minute)  Read more