Crossfit A) snatch pull + hang snatch + snatch. Go every 2 minutes for 7 rounds. *Start around 65-70% of 1RM snatch B) 21-15-9 overhead squat (115/75lb)-pullup C) 3 rounds for quality of 20 hollow rocks- 10 abmat glute ham… Read more »

Crossfit A) 12 minute EMOM 1) Strict press 5 reps 2) kb/db single leg dl 6-8 reps/side 3) rest B) 14 minute AMRAP: 6 renegade row pushups (35/25lb)-12 box jump overs-18 db lunges Rx-Plus 50/35lb db Metcon Class  A) 5… Read more »

Crossfit A) Every 4 minutes for 24 minutes: Run 400m + 5 hang power snatches (95/65lb) + 5 burpees over the bar *If not getting enough rest, scale run to 300m B) 10×20 secs on 10 secs off alternating between… Read more »

Crossfit A) Back squat 4×3 @85% 3×3 @85-90% . Superset 4 of the 7 sets with a 15-20 sec L-hang. B) For time: 30 knees to elbows-100 double unders-30 double kb thrusters (53/35lb) *9 minute time cap Metcon Class  A)… Read more »

Crossfit 30 minute EMOM: 1) 5-6 touch and go squat cleans (135/95lb) 2) 7-10 burpee tuck jumps 3) 12 alternating db snatches (50/35lb) 4) 40-60 double unders 5) rest Rx-Plus 155/105lb Metcon Class  Partner WOD: Run 800m w/medball (20/14lb) 100… Read more »

Crossfit A) Every 2 minutes for 8 minutes complete 10-15 pushups + 5-10 strict pullups B) I-go-you-go with partner: 30 kb snatches (53/35lb) -35/30 calorie row Then 20 kb goblet cleans-25/20 calorie row Then 10 double clean and jerks-15/10 calorie… Read more »

Crossfit A) clean pull + hang clean + clean. Go every 2 minutes for 9 rounds. *Start around 60-70% of 1Rm and ascend in weight as form allows. Can drop weight and reset after hang clean. B) 3 rounds of… Read more »

Crossfit A) 12 minute EMOM 1) single arm db push press 6-8/side 2) Deadlift 8-10 reps @60%+ 3) rest B) 2 rounds of 200m db farmers carry (50/35lb)-50ft ft handstand walk-200m OH plate carry (25-55lbs)-50ft HS walk *Sub 3 wall… Read more »

Crossfit 30 minute AMRAP: 35 pullups-70 air squats-1 mile run-35 power cleans (95/65lb)-70 double unders Rx-Plus 115/75lb Metcon Class  A) 10×20/15 calorie row *Rest 90 seconds after each round. Score is longest time it takes to complete # cals. B)… Read more »

Crossfit A) Back squats 4×3 @ 80% 3×3 @85%. Superset 4 of the 7 sets with 15-20 second chin over bar hold B) 8 minute alternating EMOM: 1) 20 wallballs 2) 15 burpees *Scale reps of wallballs or burpees to… Read more »