TGU 3-2-1 RDL 8-6-6-8 (Increase each set) for Time: 50 Burpees 100m Run 40 KBS 100m Run 30 Pushups 100m Run 20 dips 100m Run
Read More5 Single Arm Sotts Press (wide) alt 5 wt Pulllups Muscle Snatch build to heavy single then 1-1-1-1(at that weight) Snatch Grip Deadlift w\pause 3-3-3-3 2 rounds 10 Thrusters\ burpees 3 Rounds 50 DU 10 Power Cleans 4 rounds 5 Strict Pullups /Push Ups
Read MoreE:30 x10 HSPU Back Squat 3×3 @ 85% Clean Pulls 3-3-3-3 3 rounds 15 Pullups 9 pushups 6 Snatch (125\75) 3 Barbell Hop Over burpees
Read MoreDBL KB (Not DB) Front Squat 5×5 (2 sec pause) Every 90 seconds x6 3 Snatch DL + (3 sec pause) H.Snatch (Full Squat) Snatch Pulls 3-3-3-3 5 Rounds 10 alt DB Snatch 16 FR Lunges – total (115\75) 30 Double Unders
Read MoreSnatch balance 3-3-3-3-3 Snatch Grip Deadlift w\pause 3-3-3-3 Snatch Pulls 4-4-4-4 10 Mins 30 Front Squats 15 T2B 7 Box Jumps 2 Min Rest 100m Run x2 (1 minute bt runs)
Read MoreThis week we saw the Crossfit hero workout called “Murph” programmed. To refresh your memory this is the workout: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound […]
Read MoreBuild to Heavy Push Press in 3 sets Split Jerk Heavy Single Back Squat 5×5 @ 75% 3 mins Row for Cals 1 Min Rest 3 Mins Cleans (135/95) 1min Rest 3 Mins 10 KBS/Burpees
Read MoreEMOTM x8 8 DB Press Banded KBS 30/30 x3 Front Squat Heavy Single 3 Rounds 10 Wall Balls / Burpees 2 Rounds 10 Box Jumps/KBS 2 Rounds 15 Pullups / Thrusters 95\65
Read MoreEvery 30 sec x10 1-2 MU /Dips/Pullups CHOOSE 1 Glute activations x3 Deadlift 5-5-3-2-1 5 rounds (11 min time cap) 10 OHS (95/65) 10 Barbell Hop Over Burpees 1 Min Rest
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