Oly  Snatch Pull + Power Snatch: 5 x 1+1 Jerk: 5 x 3 @ 80%+ Endurance  Every 6 Minutes for 30 minutes… Cash In: 500m Row/Ski or 400m Run Then Max Rounds of “Cindy“ 5 pull-ups 10 Push Ups 15 Air SquatsRead more

Open CrossFit 26.3 For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)Read more

Deadift: 3-3-3 then…. YGIG Every 2 min For 20 Min 20 Drag DU 80’Sandbag carry, 100/75 Max Cal Bike Read more

Build 2 heavy:  Low hang snatch + Hang Snatch + OHS Then… “Overboard” – For Time 1000m Row  50 OHS, 45/33 30 Toes 2 Bar  10 Wall WalksRead more

“Skill Sesh” – 12 min EMOM Pick 1-2 skills (DU, MU, HS, etc..) “Beach Body”– 12 min Quality 5 Bench Press, heavy 10 Gorilla Rows, (2 KB’s) 12 Russian Twist (touching both sides = 1 rep ), use wt if neccessary. “Cardio Junkie” – 12 min AMRAP 5 Shuttle runs (20′ up / 20′ back) 5 burpee pulluposRead more