Crossfit A) 4 sets not for time of: 6 push press @ weight of choice 5/side single arm bottoms up kb press (controlled tempo, start with a very light kb) 1-2 strict skin the cats or 5 strict knees to… Read more »

Crossfit A) Back squat. 1×3 @ 75-78% Rest 2 minutes Then 1×10 @ 55-58%Rest as needed then repeat for 2 more sets. Add up to 10 lbs each set for each weight, if possible *So you will end up doing… Read more »

Crossfit A) Run 800m Then 3 rounds of : 8 power snatch (95/65lb)-8 burpees over the barThen Run 600m 3 rounds of: 10 hang power cleans-10 box jumpsThen Run 400m 3 rounds of: 12 push press-12 burpee box jumps Then… Read more »

Crossfit A) Clean + Hang clean + Front squat + Split jerk Find a heavy complex in 20 minutes *If you find it early, back off by 10-20% and do a few more sets B) For time: 100 double unders… Read more »

Crossfit A) 9 minute alt. EMOM for HSPU practice/strength: 1) 5 kipping HSPU, slow negative, add deficit if desired 2) 8-10 seated db Z press 3) 8 plank to pushup (alternate arm that initiates each rep. Try to place hand… Read more »

Crossfit Partner WOD: Run 400m20 overhead squats (135/95lb)15 synchro burpeesRun 400m30 power clean and jerks15 synchro burpeesRun 400m40 front squats15 synchro burpeesRun 400m50 deadlifts15 synchro burpeesRun 400m *So partners run together and do burpees synchronized. On barbell movements, one person… Read more »

Crossfit A) Every 90 seconds for 12 rounds alternate between :1) Strict press 8 reps 2) 5 strict knees to elbows ( slow descent) 3) 10 barbell weighted goodmornings B) 8 rounds of: Row 250m + 2 touch and go… Read more »

Crossfit Lower body strength/skill/endurance 4 rounds for quality: 14-16 alternating pistols + 50ft burpee broad jump Rest 30 seconds 30-45 second double kb front rack wall-sit + 100ft kb front rack carry Rest 30 seconds16/13 cal assault/echo bike sprint +… Read more »

Crossfit Partner WOD: Row 2020 metersThen I-go-you-go style for 5 rounds each: 5 touch and go power cleans (135/95lb)15 kb swings (53/35lb)30 double unders Then buy out: 2020 meter row *35 minute time cap*Partners can split up row as desired… Read more »

Crossfit A) 10 sets. Go every 90 seconds. Pause split jerk + split jerk. *Pause on 1st rep is at the bottom of the dip. Start at medium weight. Ascend in weight as form allows B) 2 rounds for time… Read more »