Warm-up & Mobility: 15 Minutes Strength: Snatch Complex – EMOM 10min – 1 Power Position Snatch + 1 Hang Snatch (from above the knee) – all sets at 70% or Perceived exertion [...]
Warm-up & Mobility: 15 Minutes Skill: 1 arm Snatch (DB or KB), rowing efficiency Conditioning: From CFNE – “Kung Fu Grip” EMOM x20 Min Min 1: 15 HSPU Min 2: 15 Cal Row Min 3: 12 1-arm Snatch [...]
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 [...]
