Warm-up & Mobility: 15 Minutes Strength: Snatch – 5 x 1 snatch pull + 1 hang snatch from the knee climb to heaviest possible 60-90 sec rest (FOCUS on the bar making contact at the power [...]
Warm-up & Mobility: 15 Minutes Strength: Clean – 5 x 1 clean pull + 1 hang clean from the knee climb to heaviest possible 60-90 sec rest (FOCUS on the bar making contact in the power [...]
Warm-up & Mobility: 15 Minutes CrossFit Games Open 15.4 – as RX Complete as many reps as possible in 8 minutes of: 3 Handstand push-ups 3 Cleans (185/125lb) 6 Handstand push-ups 3 [...]
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: 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) [...]
