Olympic Lift Technique: -Snatch with Pause at Knee + Pause in Catch 5×1 -Clean with Pause at Knee + Jerk with Pause in Dip 5×1 Endurance WOD: Slumberjack 20-AMRAP 35 Minutes 20 KB Taters 400m Run 20 KB Snatch 400m Run 20 Burpees 400m Run 20 Strict Pullups 400m RunRead more

Deadlift: Build to a heavy 5 Rep Then…. 3 Rounds For Time: 105 Double Unders 15 Deadlifts, 255/173 5 Pull-oversRead more

WWPF AMRAP 12 MIN Max Distance Sled Push (inside), 180 /135 *100/85 Cal Ski during *1 Partner pushes the sled while the other is skiing. Must Switch every 50′. Split Sled anyway once ski is completed. AMRAP 12 MIN 100m Farmers Carry Relay, 70’s/53’s 12 Synchronized HSPU AMRAP 12 MIN 4 Alt Rope Climbs Planking Burpee Ladder: 4-8-12-16…….Read more

Crossfit Open WOD 11.3 As Many Reps as Possible in 5 Minutes Clean (squat) and Jerk 165/108 (55+135/73) Then…… Crossfit Open 11.5 AMRAP 20 Minutes 5 Power Cleans 145/98 10 Toes to Bar 15 Wall BallsRead more

Strict Press 1 RM Then…… AMRAP 20 Minutes 400m Run or 1.0 km Echo/0.6mile Assault Bike 20 Perfect Pushups 40 Sit Ups or 20 GHD Sit UpsRead more