Crossfit A) 4 rounds for quality: 1 heavy kb turkish get up/arm 10 barbell goodmornings (weighted as desired) 50ft double kb front rack lunge B) 21-15-9 overhead squat-push press (95/65lb)- box jump (24/20″) Rx-Plus 115/75lb

Crossfit Partner WOD: Run 200m-Run 400m-Run 600m-Run 800m-Run 600m-Run 400m-Run 200m After every run complete 20 power cleans-20 front squats-20 push jerks (95/65lb) *Partners run together. On barbell movements, one person works while the other rests to complete total reps

Crossfit A) 12 minute EMOM: 1) 5 strict tempo pullups *1 second pause at top, 3 second negative *Scale to jumping pull-up with same tempo 2) 50-100ft HS walk or HS walk practice or 10-20 shoulder taps 3) 30 second static… Read more »

Crossfit A) Back squat 1×1@ 90-93% 1RM Then 2×5 @ 73-75% Then 2×10 @ 63-65% *25 minute cap B) 10 minute ascending ladder: 30 DU (60 single unders) 1 db burpee (35/25lb)-1 db GTOH-1 db thruster-1 db front rack lunge… Read more »

Crossfit A) 12 minute EMOM: Min 1-6 : 1 power snatch + 1 snatch @ 65-75% 1RM (reset after each rep) Min 7-12: 1 snatch @75% + B) 15 min alternating EMOM: 1) 1-2 rope climbs 2) 6-8 heavy alt… Read more »

Crossfit A) 4 rounds for quality: 4 front squats w tempo 3 second down-3 second pause @ moderate weight of choice 10 db strict press 50-100ft double OH db/kb walk B) 3 rounds for time of : 15 power snatches-15… Read more »

Crossfit Partner WOD: I-go-you-go for 5 rounds each of 10 thrusters (95/65lb) or (115/75lb)-10 bar over burpees Then I-go-you-go for 5 rounds each of 50 double unders-15 box jump overs (24/20″) *Sub 75 single unders .

Crossfit A) 12 minute EMOM: 1) 5-7 strict tempo TTB (3 seconds on the way down) 2) 7-10 tempo pushups 3 seconds down, 2 second pause in plank position *Scale with band or hands on a box 3) rest B)… Read more »

Crossfit A) Back squat 1×1 @ 90% 1RM Then 2×5 @ 70-73% Then 2×10 @60- 63% *25 minute cap B) Flight Simulator: 10-20-30-40-50-40-30-20-10 unbroken double unders * 4 minute cap *If you break a set, redo that set and complete… Read more »

Crossfit A) 12 minute EMOM: Minutes 0-6 : 1 push jerk + 1 split jerk Minutes 7-12: 1 split jerk B) 10 rounds for time: 3 unbroken hang squat cleans (155/105lb)-3 bar MU *Sub 4-6 chest to bar pullups depending… Read more »