A) Snatch Dead lift 2.2.2 x3 Pause above knees B) Power Snatch+Hang Snatch 1-1-1-1 C) CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar
Read MoreA)False Grip Pullups (10 sec Holds –>5-7 Ring Rows—>OH Rings) 3x Max B) Front Squat Heavy Single C)10Min AMRAP 10 Thruster 50 Skips 10 Pull Ups
Read MoreA) Pistols (Find a progression and stick with it) 5-5-5 B)Thruster 5×5 1Min Rest Same weight C) 15min 75% 10 Hollow rocks 10 KBS 10 StepUps 10 Pull Ups
Read MoreA) Snatch Deadlift 2.2.2 x3 Pause above knees B)Power Clean(2) + Jerk (1) 1-1-1-1-1 C)12mins 10 SHoulder to OH 10 KB DL 10 Box Jumps
Read MoreA)Wall Walks 3-3-3 B) Back Squat @ 32×1 Heavy Double C) 15-9-6-3 Thrusters Burpees
Read MoreA) Wheel of Pain x3 B) Pendlay Row 5×5 C) 4 rounds 10 M.Ball Clean-Wallball-burpee 10 Box Jump 10 KBS
Read MoreA) Muscle Up Tech work B)Front Squat Heavy 3 C) 6 Rounds 7 Power Snatch 7 Pullups
Read MoreA) Snatch Balance 3-3-3 B) Deadlift 5-5-4-4-3 C) 5 Rounds 10 Front Squats 10 Hand Release PU 10 Box Jumps
Read MoreA) Snatch Deadlift 2.2.2 x3 Pause above knees B) 2 High Hang Snatch+1 OHS 3-3-2-1 C) 4 Rounds 15 Wall Ball 15 KBS 10 Burpees
Read MoreA) Muscle Up Tech work B) Bear Complex C) 5 Min AMRAP 10 KBS 10 Burpees 3Min Rest 4 Min AMRAP KB DL Box Jumps
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