crossfit

Jerk 5,5,3,3,2,2 15-12-9 Cal Bike BBJO 30/24 Rest 3 minutes 15-12-9Cal Bike BBJO 24/20 Rest 3 minutes 15-12-9Cal Bike Burpee to 6″ target

Deadlift 50/8, 60/6, 70/4, 80/2, 90/2 AMRAP in 20M 400m Run 21 Toes to Bar 12 Deadlifts 225/155lbs

OT3M for 12M 20/15 Cal Bike Power Clean + Hang Clean *55/5, 60/4, 65/3, 70/2, 75/1 Rest until 15 minutes then 5 Rounds For Time 10... Read More

Front Squat 1 1/4 build to heavy 2 For Time 27 Thrusters 95/65 4 legless rope climbs 21 Thrusters 3 legless rope climbs 15 Thrusters... Read More

[BASED ON MAX UNBROKEN SET FROM WEEK 1] 5-9 Unbroken: 4-3-3-3-2 10-14 Unbroken: 9-8-7-7-6 15-19 Unbroken: 12-10-8-8-6 20-24 Unbroken: 18-15-12-10-6 25+ Unbroken: 20-16-12-12-8 For Time... Read More

Strict Press 5-5-5-3-3-3 5 Rounds For Time 15 Hang Snatch 95/65lbs 30 DB Bench Press 50/35lbs 45 Sit Ups

Teams of 2 Synchro Helen Meets Grace 3 Rounds 400m Run …Partners run together 21 American KB Swings 1.5/1 pood 12 Pull Ups *Swings &... Read More

Jerk 5,5,5,3,3,3  Build over the sets Teams of 2 For Time 100 Box Jump Overs 50 Synchro Wall Balls 100 Cal Row 50 Synchro Wall Balls... Read More

Deadlift 50/8, 60/6, 70/4, 80/2×2, 85/2×2 8 Rounds For Time 5 Deadlifts @ 70% of Max 20 Bar Facing Burpees 40 Double Unders

Front Squat 33X1 tempo build to heavy triple OT3M for 12 Minutes Bike 10/8 Cals Thrusters increasing in weight  75/55 x 27 reps 95/65 x... Read More