Crossfit A) Deficit DL 4×8 @ 55-65%.  Superset with 8-10 weighted or unweighted bar dips. Go every 3:30 minutes B) 15 minute alternating EMOM 1) 1-2 rope climbs w/legs or legless 2) 5 touch and go power clean and jerks… Read more »

Crossfit A) 12 min alternating EMOM 1) 5-10 kipping/butterfly pullups or 5-15 CTB or 3-6 bar MU 2) 30 second handstand hold 3) 5-8 strict straight leg toes to bar B) 4 rounds for time of 50 air squats-10 power… Read more »

Crossfit A) Clean and split jerk double. Go every 90 seconds for 8 rounds. B) 4×3 min on 3 min off alternating between 1) and 2) 1)  Row 500m then max rep wallballs 2) Row 500m then max rep pushups… Read more »

Crossfit A) back squat 5×1 @ 90% + . Superset with 8-10 plyometric pushups. *Do 5 heavy singles, starting at 90% and working up from there. B) 7 minute AMRAP: 5 pullups-20 DU-10 pullups-30 DU-15 pullups-40 DU-20 pullups-50 DU *If… Read more »

Crossfit A) Partner Chipper – on person working at a time 400 m farmers carry, switching off weights 50 pull ups 50 deadlifts (135/95) 50 front rack lunges (95/65) 50 push press 50 burpee box jumps 50 push ups 400 m… Read more »

Crossfit 8×3 min on 2 min off alternating between A) and B) A) Run 200m then AMRAP 7 hang clean and jerks (95/65lb)-7 pushups-7  box jumps B) Run 200m then AMRAP 5 squat cleans-10 alternating lunges (unweighted) Rx-Plus overhead lunges… Read more »

Crossfit A) Romanian DL 4×10 @ 45-55%. Superset with Db bent over row 4×8-10 per side. Go every 3:30 minutes. B) 10 minute alternating EMOM: 1) 3 heavyish power snatches + 2 overhead squats (135/95lb) 2) 10-15 kipping toes to… Read more »

Crossfit A) 12 minute alternating EMOM 1) 5-10 kipping/butterfly pullups or 5-15 CTB or 3-6 ring MU 2) 20 second L-sit hold 3) 5-8 pistols/leg B) 2 rounds for time of Row 500m-30 front squats (95/65lb) -20 power cleans -10… Read more »

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 »