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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean – 5 min empty bar skill with coach. Then 15 min to hit a heavy double. Fitness: 5 min empty bar skill with [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Deadlift – work to heaviest possible set of 4 reps Fitness: Deadlift – 5×5 @ 7 RPE + 45 sec hollow hold flutter [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Warm up movements and go over scales Part 2 – Conditioning: “Throwback” Performance: 5 rounds, rotating [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch: 15 min work up – 1 power snatch + 2 OHS **if mobility limitations, 1 power snatch + 2 power snatch balance [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 15 min – Clean & Jerk skill work with unloaded bar as a group and work to WOD weight Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – 3×3 workups – Warm up then work to 95-90% of your 3RM – determine the weight for your top [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Go over standards and scales Part 2 – Conditioning: CrossFit Games Open WOD 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch – 10 min empty bar positioning work with coach + 5 min work up to wod weight Fitness: 15 min to hit as many [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Kettlebell clean – determine WOD weight Part 2 – Conditioning: “Lawrence of Arabia” Performance: For time [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – 15 minutes to work to a heavy double Fitness: Front Squat – perform sets of 2 – 15 minutes to [...]