Weightlifting For each – Every 2 minutes, for 6 minutes (3 sets): High-Hang Snatch (1 rep @ 55-65%) Hang Snatch (1 rep @ 65-75%) 2″ Below the Knee Snatch (1 rep @ 75-80%) Snatch (1 rep @ 85-90%)   Metcon Complete as many rounds and reps as possible in 6 minutes of:6 Power Snatches (135/95 lbs)9 Overhead Squats (135/95 lbs)12 Chest-to-Bar Pull-Ups   Trail Run Running Elk Meadow Loop in Evergreen tonight at 6pm, we will meet here.Read more

Metcon Every 6 minutes, for 30 minutes (5 sets):25/18 Calories of Rowing15 Burpee Box Jumps (24″/20″)200 Meter Run20 Single-Arm DB Overhead Walking Lunges (50/35 lbs)Read more

  NO YOGA TODAY   Metcon In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:50 Air Squats40 Kettlebell Swings30 Dumbbell Shoulder to Overhead (40/25 lbs)20 Burpees10 Strict Pull-Ups   Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.Read more

Weightlifting For each – Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean 1 Clean Lift-Off + Clean @ 70-80% of 1-RM Clean Clean @ 80-90% of 1-RM Clean   Metcon Five rounds for time of:3 Power Cleans (155/105 lbs)6 Front Squats (155/105 lbs)12 Alternating Front-Racked Reverse Lunges (155/105 lbs)  Read more

  Weightlifting Take 12 minutes to build to 90-95% of your 1-RM Bench Press(Then strip weight to 80%) When the running clock reaches 15:00, perform…Every 90 Seconds, for 6 minutes (2 sets) of: Bench Press (8) Bent Over Row (8)   Metcon Complete as many rounds and reps as possible in 9 minutes of:6 Strict Handstand Push-Ups9 Burpees12 V-UpsRead more