Archives

Warm-up & Mobility: 15 Minutes Strength: Clean – 5×2 @ 65% 2 sec pause in the bottom after the catch, then bounce and drive out of the hole. 60 sec rest between sets Conditioning: [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch EMOM 8 – 2 Rounds Min 1 – triple @ 75% Min 2 – double @ 80% Min 3 – single @ 85% Min 4 – single @ 90% [...]

Warm-up & Mobility: 15 Minutes Strength: Skill: Pull-up progressions (those with sweet-ass pull-ups can work on their MU progressions) (15 minutes) Conditioning: Thrusters and Burpees (Over [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat -3-3-3-3 Conditioning: OTM 21 (7 cycles) Min 1: Max KB Swings (24/16k) Min 2: 10 Pull-ups Min 3: 100m shuttle run Score is number of KBS [...]

Warm-up & Mobility: 15 Minutes CrossFit Games Open 15.3 Rx – AMRAP 14 minutes of: 7 Muscle Ups 50 Wall Balls 100 Double-Unders Review the standards and all scales for this WOD here. [...]

Warm-up & Mobility: 15 Minutes Strength: Power Snatch – 15 Minute skill and work up focus on transitioning fast to the power position and using the legs to “jump” the bar [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 5×2 Deficit 2-3″ @50-60% (Note: this is for experienced athletes only – newbies should just do a regular conventional DL) [...]

Warm-up & Mobility: 15 Minutes Strength: Power Clean – 15 Minute skill and work up focus on transitioning fast to the power position and using the legs to “jump” the bar to [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 5×2 – 2 sec pause with acceleration out of the hole 50-60% (Note: this is for experienced lifters only –newer athletes should [...]

Warm-up & Mobility: 15 Minutes CrossFit Games Open 15.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds [...]