1. Clean and Jerk Complex work up to a heavy complex of: Squat Clean + Front Squat + Jerk. 2. “Fight Gone Bad” 3 rounds of: 1 min for max reps of Wall Balls, 20/14 1 min for max reps of Sumo Dead High Pulls, 75/55 1 min for max reps of Box Jumps, 20″ […]

1. Barbell Conditioning AMRAP 3: 9 Power Snatches, 135/95 15 Power Cleans, 135/95 21 Jerks, 135/95 Max Reps of OHS, 135/95 Score is number of OHS 2. Conditioning 21 – 15 – 9: Thruster (95/65) Front Squat (95/65) Wall Ball (20/14) 3. Strength 2×10 Back Squat 4. Mid-Line Accessory Accumulate 2 mins in L-Sit – […]

EMOM 20 min: 1 Power snatch + 1 High Hang Squat Snatch + 5 Pull-ups *Add weight every 5 min.  Last five should be at about 75-80% of max.

Rest Day! Yoga with Laura @ 5:30am and CrossFit Striking tonight at 5:30pm.  If you have been to a striking class before you know how much fun and informative it is.  Beau does a great job of teaching and making it a great time.  If you haven’t been you need to make it in and […]

1. Conditioning Row 250 35 Du’s 20 KBS 55/35 4 rds 2. Skills 1A max push-ups 1B max ring rows 2rds rest one min. between rds