Crossfit A) 5×3 snatch balance @60%+ of 1RM snatchSuperset with core or upper body movement of choice *Choose a weakness and do 4-8 reps or 20-30 second hold. Examples: strict/kipping ttb, db strict press, MU, L-sit hold, hollow hold, ring… Read more »

Crossfit A) 4 rounds for quality: 3 front squats w/ tempo 3 seconds down + 3 second pause 8 kb seesaw press/side100ft pinch plate carry *20 minute time cap B) 5 rounds for time of: 10 power cleans (135/95lb)-15 hand… Read more »

Crossfit Partner WOD 5 rounds of 40 cal row30 hand release pushups20 burpees over partner in a plank10 power clean + jerks (135/95lb) *35 minute time cap*Split up reps as desired. One person works at a time

Crossfit A) 12 minute EMOM: 1) 2-6 ring MU 2) 4-10 strict HSPU 3) rest B) 4 rounds Go every 4 minutes 10 squat snatches (95/65lb) + 200m run *Scale to 75/55lb as needed

Crossfit A) Back squat 1×1 @90-95% 2×4@80-83% 2×8@ 70-73% B) 8 minute AMRAP: 8 alternating single arm db burpee clusters (50/35lb)8 toes to bar8 alternating db snatches Metcon Class 1500m row-5 rounds of (5 pullups-10 pushups-15 air squats)-1 mile run-5… Read more »

Crossfit 30 minute AMRAP:100ft OH plate lunge (45/25lb)20 push jerks (135/95lb) 30 kb swings (53/35lb)Run 400m50 box jumps (20/18″)

Crossfit10 minute EMOM:1st 5 minutes: 1 Power clean + 1 hang power clean 2nd 5 minutes : 1 Power clean *Start ~50% 1RM and ascend as form allows B) 50-40-30-20-10 wallballsAfter each round 100m farmers carry 53/35lb kbs or dbs… Read more »

CrossfitA) 4 rounds for quality: back rack weighted box step ups 8/leg (20/18″ box)100ft upside down kb carry (50ft/arm)db suitcase deadlifts 8/side *20 minute time cap B) 12 minute alternating EMOM: 1) 5 (unbroken) touch & go power clean +… Read more »

Partner WOD: 100 power cleans (95/65lb) 100 front squats100 push jerks100 front rack lunges*EMOM both partners must perform 5 burpees (including first minute) *30 minute time cap *Partners split up reps as desired. One person works at a time except… Read more »

A) 12 min EMOM: 1) 6-12 kipping toes to bar 2) 6-12 strict ring dip 3) rest B) 21-15-9 db GTOH (35/25lb)-burpee over 1 db Rest 2 minutes Then 9-6-3 db manmakers-3x lateral hops over 1 db *One manmaker is… Read more »