Cleans or Deadlifts?? Weightlifting Every 2 minutes, for 16 minutes (8 sets): High Hang Clean + Clean Or  Every 2 minutes, for 16 minutes (8 sets): Deadlift x 4 reps @40X1 Metcon In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean Every time the barbell hits the floor, perform 5 Push-Ups *Alternative movement DeadliftRead more

Strict Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Strict Press x 6 reps   *Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility. Metcon Every 90 seconds, for 15 minutes (10 sets): 5 Dumbbell Push Presses (50/35 lbs) 10 Burpees Over DumbbellRead more

Super Charged Sunday! Metcons CrossFit 2021 Quarterfinals workout  For total time: 3 rounds of:   10 strict handstand push-ups   10 dumbbell hang power cleans   50 double-unders Rest exactly 1 min., then: 3 rounds of:   10 kipping handstand push-ups   10 dumbbell shoulder-to-overheads   50 double-unders 5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead Walking Lunges (45/35 lb plate) 400 meter Run Every 90 Seconds, for 36 minutes, 6 sets of:  Station 1 – 20/15 Calorie Row  Station 2 – 5 Power Cleans (185/135 lbs) Station 3 – 15 Burpees Over the Barbell  Station 4 – Rest Read more

2 in 1! Metcon Every minute, on the minute, for 20 minutes (4 sets): Station 1 = 20 Slamballs (30/20 lbs)  Station 2 = 20 Ab Mat Sit Ups Station 3 = 20 Box Jumps (24/20”) Station 4 = 20 Dumbbell Floor Press (50/35lbs) Station 5 = 30 Air Squats  Immediately followed by… Two rounds for time: 20 Slamballs (30/20 lbs) 20 Ab Mat Sit Ups  20 Box Jumps (24/20”) 20 Dumbbell Floor Press (50/35lbs) 30 Air Squats Scoring: 2 Round for TimeRead more

Burpees! Weightlifting Every 60 seconds,  for 16 minutes (4 sets) of: Station 1 – Banded Overhead Triceps Extensions x 15 Reps  Station 2 – Reverse Snow Angels x 10 Reps X1111 Station 3 – Handstand Hold x 30-45 Seconds   Station 4 – Rest  Metcon 7 Minutes  Burpees to 6” TargetRead more