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Warm-up & Mobility: 15 Minutes Strength: Clean – 5 min to work to 50% -then- 1 Full Clean EMOM 10 min – add 10# men / 5# women every interval. If you miss back off to the last [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch Complex – 1 Power Position Snatch + 1 Hang Snatch (above knee) – 20 Min to work to a max for today Conditioning: “Ronnie James” [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Squat – 2 sets of 2 reps @5% heavier than last week (65% approx). Then 1 set of 3 reps (no pause) at 77-80%, 1 set of 3 reps (no pause) [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press / Strict Press – 20 minutes to work to a heavy double Conditioning: “California Castaway” 12 min AMRAP of – Run 200m 20 KB [...]

Warm-up & Mobility: 15 Minutes Strength: Barbell Complex: 1 Power Clean + 1 Push Press + 1 Jerk – 20 min to hit a max Conditioning: “Ode to Emerald Coast CrossFit” 11 min [...]

Warm-up & Mobility: 15 Minutes Strength: Squat: 3×2 Pause Squat@approx 60%, 1 set of 4 reps (no pause) @75, 1 set of 4 reps (no pause) @ 77-80% Conditioning: “Thuster? I [...]

Warm-up & Mobility: 15 Minutes Strength: Double-unders (and warm up the DLs) Conditioning: “Billy Bob” E2MOM 18 minutes 3 Deadlifts @70% 10 Burpees 30 Double-Unders If you hit a [...]

Warm-up & Mobility: 15 Minutes Skill: 10 Min skill work on catching a barbell in the rack position from overhead. Work on using the legs to absorb the shock. Strength: “Breakthru [...]

Warm-up & Mobility: 15 Minutes Strength: Power Position Snatch – from hip pocket – 15 min work up to a heavy single Conditioning: “Get ‘er Done” OTM 21 (7 [...]

Warm-up & Mobility: 15 Minutes Strength: 20 minutes to find a max weight for this Barbell complex: Front Squat, Push-press, Thruster Conditioning: “Not in Kansas Anymore” 10 min [...]