Deadlifts! Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps During your rest between sets, use your time to work on mobility Metcon Three rounds for time of: 20 Pull-Ups 40 Kettlebell Swings (24/16 kg)Read more

Clean & Jerks! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean + Jerk Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. Or  Every 2 minutes, for 16 minutes (8 sets) of: Push Press x 2 Reps  Start around 60-65% of your 1-RM Push Press and build over the course of the 8 sets. Metcon Complete as many rounds and reps as possible in 8 minutes of: 40 Air Squats 20 Hang Dumbbell Power Snatch (50/35 lbs – switch arms every 10 reps) 10 Push-UpsRead more

Shoulder to Overhead! Metcon Every 4 minutes, for 32 minutes (8 sets) for total load: 400 Meter Run 8 Shoulder to Overhead The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets.Read more

Front Squats! Weightlifting Five sets of: Front Squat x 1.1.1 (rest 5-10 seconds between singles) Use the heaviest successful load from last week’s double. Metcon For time: 50/35 Calories of Rowing 50 Dumbbell Box Step-Overs (50/35 lb DBs – 20”)Read more

Super Charged Sunday! Metcon The Bayside Chipper  For Time 48 Box Jump Overs (24/20 in) 24 Kettlebell Front Rack Box Step Up (2×62/44 lb) 8/6 Rope Climbs 24 Burpee Box Jump Overs (24/20 in) 48 Kettlebell Deadlifts (2×62/44 lb) Time Cap: 10 minutes CrossFit 2021 – Quarterfinal workout #3 For time: 120 wall-ball shots 120-cal. row 20-lb. ball, 10-ft. target Time cap: 20 min. Complete as many rounds and reps as possible in 30 minutes of:  100 Double Unders 20 Dumbbell Goblet Squat (50/35lbs) 30 Alternating Dumbbell Snatch (50/35lbs) 40 Alternating Reverse Dumbbell Goblet Lunges (50/35lbs) 50 Russian Twists Read more