Category: Uncategorized

2 Sets 2min Ski 10 Slamballs 10 Scap push-ups 10 Bird Dogs METCON 3 Rounds for Time: 400m Run 25 Kettle Bell Swings 24/16kg 10

STRENGTH: Front squat • 6×3 @ 75% METCON 16min AMRAP: 10 Deadlifts (275/185 lbs) 20 Burpees Over the Barbell 75 Double-Unders

STRENGTH: Power Jerk • 5×3 @ 75% • 5×3 RDL clean  grip @75% of clean METCON 5 Rounds for Time: 20/16 Cal Bike 10 Power

STRENGTH: Snatch work • Snatch from mid thigh   • 5×3 @ 75% METCON 18min EMOM: Min 1 – 20 Alternating DB Snatches (50/35) Min

STRENGTH: Clean work Clean from Knee (below); 5×5 @ 70% METCON Crossfit Open 11.1 10 minute AMRAP 30 Double-Unders 15 Power Snatches (75/55 lb)

2 Sets 200m Row 10 Push Ups to Down Dog 10 Bird dogs METCON 4 Rounds for time: 400m Run 3 Rounds for Time: 12

STRENGTH: Front squat; 5×5 @ 70% METCON CrossFit Open 14.4 AMRAP 14 minutes: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20/14 30 cleans, 135/95 20

STRENGTH: Power Jerk; 3×3 @70% RDL clean  grip; 3×3 @70% of clean METCON 3 Rounds For Time 15/10 Cal Ski 10 Pull Ups 5 Ground

STRENGTH: Snatch work • Snatch from mid thigh; 3×3 @ 70% METCON: 21-18-15-12-9-6-3 Reps For Time Thrusters (95/65 lb) Bar-Facing Burpees

STRENGTH: EMOM: for 12 minutes: min 1: max dubs min 2: 15 v-ups min 3: max push ups min 4: max strict pull ups METCON 12MIN TIME CAP