Olympic Lifting -Work to a Heavy Snatch Complex: Snatch Pull + Snatch + Hang Snatch -Work to a Heavy Clean & Jerk Complex: Clean Pull + Clean + Jerk Endurance —–13 Min AMRAP—– 30 Jumping Squats, 45/33 20 Drag Rope DU 10 Burpees over Bar —–13 Min AMRAP—– 40/30 Cal Ski 20 Toes 2 Rings 1 Min Plank, 45/25 —–13 Min AMRAP——- 15 Cal Bike 10 Strict Pull-ups 5 Wall ClimbsRead more

Choose a Hero: Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53 or…… DT AMRAP with Cardio AMRAP 20 Minutes 12 Deadlifts 155/103 9 Hang Power Cleans 6 Jerks 1/2 Mile Bike or…… Hansen AMRAP AMRAP 20 Minutes 30 KB Swings 70/53 30 Burpees 30 GHD Situps or Weighted Sit UpsRead more

WWPF – Running Clock 0:00 – 10:00 (partner snatch EMOM / YGIG in same min) 5 Burpees over Bar + 1 Snatch 12:00 – 30:00 (18 Min AMRAP) 42 Snatches (Mix Anyway), 95/63 30 Weighted Push-ups, 55/35 18 C2B Pull-ups (partner hangs) 30:00 – 34:00 (4 Min AMRAP) Max Synchronized Devils Press, 50/35Read more

AMRAP 35 Minutes 5 Rope Climbs 15′ 200m Row or Ski 40 Toes to Bar 200m Run or Ski 100′ Sandbag Carry + 25 Sandbag Squats-Heavy 200m Run or Ski 100 Double Unders 200m Run or SkiRead more

a. Bent Over Row 3×3 b. Strict Press 3×3 Then… Crossfit Open WOD 17.4 55 Deadlifts 225/153 55 Wall Balls 55 Cal Row 55 Handstand PushupsRead more