Crossfit A) Snatch double. Go every 75 seconds for 8 rounds. *Reset between reps, not touch and go. Ascending weight as form allows  B) 5 minute AMRAP: 2 rounds of 20 db thrusters (35/25lb)-15 burpees, then max DU in remaining… Read more »

Crossfit A) back squat 2×3 @ 80% 3×3 @ 85-90%. Superset with 3 depth broad jumps for max distance. B) 8 minute AMRAP: 8 deadlifts (185/135lb)-8 pullups-8 box jump overs (24/20″) Rx-Plus 225/155lb Metcon class  A) 55 calorie row-55 db… Read more »

Crossfit A.  12 min alternating EMOM: 1) Amrap 4 burpees + 4 sit ups 2) 5 squat cleans (115/75) or (135/95lb) 5 min rest B. 12 min alternating EMOM 1) 5-15 pull ups or chest to bar pullups 2) Amrap 5  box jumps… Read more »

Crossfit 40 minute EMOM: 1) 5-10 toes to bar + 10 kb swings (53/35lb) 2) 10 db box step overs (35/25lb) (20/18′ box) 3) 5 power snatch (115/75lb) + 10 air squats 4) 9-15 burpees 5) rest Rx-Plus 50/35lb dbs,… Read more »

Crossfit A) Deficit DL 4×8 @ 50-60%. Superset with 8-10 weighted or unweighted bar dips.  Go every 3:30 B) 14 minute AMRAP: Run 400m-10 HSPU-20 wallballs Rx-Plus strict HSPU to a flat surface (aka no abmat or abmat w/25lb plates)… Read more »

Crossfit A) 12 min alternating EMOM 1) 5-10 kipping/butterfly pullups or 5-15 CTB pullups or 3-6 bar MU 2) 30 second handstand hold 3) 5-10 strict straight leg toes to bar B) 5 rounds of 7 heavy thrusters (155/105lb)-100m farmers… Read more »

Crossfit A) Push press + Push Jerk + Split jerk. Go every 90 seconds for 10 rounds. *Start light and ascend in weight as form allows B) 30 db alternating muscle snatches (50/35lb) 4 rope climbs 20 db alternating power snatches… Read more »

Crossfit Teams of 3 A) In 12 minutes: All team members run 400 then two people working at a time accumulate max distance on the rower and max squat snatches (95/65) Rest 5 minutes and record team score B) Then, in… Read more »