Metcon Three rounds for time of: 15 Deadlifts (225/155 lbs) 50 Double-Unders Weightlifting Three Sets: Single Leg Romanian Dead Lift (6 reps each leg @ 4011) Rest 60 seconds Barbell Glute Bridge (6 reps @ 20X1) Rest 60 seconds Candlesticks (3 Reps) Rest 60 secondsRead more

Weightlifting Building over the course of 20 minutes (10 sets): Snatch Lift Off + Snatch (2 Snatch Lift-Offs + Snatch) A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees. After your lift-off, reset and perform a full snatch. Metcon Metcon (Time) For time: Run 800 Meters 30 Power Snatches (135/95 lbs) Run 800 MetersRead more

Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Front Squat ( 1 rep @ 32X1) Build over the course of the 6 sets to today’s 1-RM Pause Front Squat. Metcon Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Max Reps of Squat Cleans (135/95 lbs) (RX+ 185/125 lbs)Read more

  Metcon Baseline  500m Row40 Air Squats30 Sit-Ups20 Hand-Release Push-Ups10 Pull-Ups   Weightlifting Take 20 minutes to build to today’s 1-RM Bench PressRead more

Metcon In teams of four, complete three rounds each of: Row 500 Meters 30 Dumbbell Thrusters (40/25 lbs) 20 Pull-Ups Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.Read more