2014 OPEN ATHLETES 1. Metcon 3 Rounds, Max reps of: 1 min Box Jump Overs, 24/20  ( jump completely over the box) 1 min TTB 1 min Deads, 225/155 1 min Rest  2. Skills EMOM x 12: Odd:  5 OHS below 50% of 1RM Even:  50 Double unders

1.  Back Squats Back Squat, 4×9 across 2. METCON 3 RFT: 75 Double Unders 50 Air Squats 25 Burpees  ( 400 m if weather and attitude cooperate) 20 minutes cap 3.  Skills 10×1 Jerk Grip OHS w/5 second Pause at the bottom.

1.  Snatch EMOMx7:  2 Snatches – drop from the top and start your second rep within 5 seconds. Heavy as possible w/o misses. 2.  Metcon 30-20-10 reps for time of: Power Snatch, 95/65 HSPU *Scale HSPU as needed w regular pushups. Ex 30 snatches 1... Continue Reading

Teams of 2 or 3: “Partner Fight Gone Bad” 4 Rounds for max reps of: 1 min Wall Balls 1 min SDHP, 75/55 1 min Box Jumps, 20″ – does not need to be games standards 1 min Push Press, 75/55 1 min Row for calories 1 min Rest

1.  Metcon “Macho Man” EMOM for as long as possible 3 Power Cleans, 155/115 3 Front Squats, 155/115 3 Jerks, 155/115 If this weight is too spicy, lower it.  If you are unable to finish six rounds you must re-do the entire workout at a lower ... Continue Reading