crossfit

Teams of 2400m run together40 Power Snatches 135/95lbs400m run together30 Power Snatches 155/105lbs400m run together20 power Snatches 185/125lbs400m run together10 Power Snatches 205/135lbs

Skill WorkRope Climbs “Michelle”For TimeTabata 20 sec on/10sec off100 Back Squats 95/65lbs Straight into…Annie50-40-30-20-10Double Unders Sit Ups  

OT3M for 10 Sets12 Thrusters 95/65lbs12 Bar Facing Burpees

Diane21-15-9Deadlifts 225/155Handstand Push Ups Post 3 Rounds20 V- Ups20 Hollow Rocks30s side plank

Strength  Front Squat 5×51 Arm DB Row 5×51 Arm DB Bench 5×5 For Max Reps3 Rounds2 minute Bike2 minute Row2 minute Dball or KB Front... Read More

Monkey Business”4 Rounds:400 Meter Run20 Dumbell Hang Clean & Split Jerks (70/50)20 Chest to Bar Pull-ups

Teams of 26 Rounds Each for Time21 Wall Balls15 Toes to Bar3 Squat Snatches 185/125lbs

Push Jerk 1RM International Qualifier Workout 1AMRAP in 9 MinutesHang Power Snatch 75/55 lbsOverhead Squat 75/55 lbs30 Double Unders 3/3, 6/6, 9/9, 12/12,… etc.

Build to 1RM Power Clean Teams of 2 For Time60-40-20Bench Press 155/105Power Clean 155/105

“Freight Train”2 Rounds For Time200 Foot Shuttle Run (25ft increments)25 Push Ups200 Foot Shuttle Run (25ft increments)25 Pull ups200 Foot Shuttle Run (25ft increments)25 Thrusters... Read More