Back Squats! Weightlifting Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 6 reps @ 80% *Set 5 – 6 reps @ 80% *Set 6 – 6 rep @ 80% Rest 2-3 minutes between sets. *Increase last weeks loads by 2-3% if you were able to hit all reps successfully. Metcon “Jackie” For time: Row 1000 Meters 50 Thrusters (20/15 kg) 30 Pull-UpsRead more

Take a look at the last 10 years of CFG! Metcon Four rounds for time of: 400 Meter Run 12 Dumbbell Shoulder to Overhead (50/35 lbs) 12 Toes to Bar 400 Meter Run 12 Dumbbell Devil’s Presses (50/35 lbs)Read more

Strict Press! Weightlifting Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of: Strict Press Set 1 – 3 reps @ 80% Set 2 – 2 reps @ 85% Set 3 – 1 rep @ 90% Set 4 – 3 reps @ 85-88% Set 5 – 2 reps @ 90-92% Set 6 – 1 rep @ 95+% Metcon “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups Strict Ring Dips Push-UpsRead more

Rowing! Metcon Five rounds for time: 500 Meter Row 10 Box Jumps (28”/24″) 10 Deadlifts (275/185 lbs) 10 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)Read more

Snatches or Barbell Hip Thrusts?? Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 70% to today’s heavy.  OR Every 90 seconds, for 15 minutes (10 sets): Barbell Hip Thrust x 3 Reps @31X3 Build over the course of 10 sets to today heavy 3 reps at a tempo of: Explode up, pause for three seconds with glutes contracted, lower for three seconds, pause and de-load at the floor. Metcon Five rounds for time of: 50 Double Unders  20 Alternating Lunges with KB/DB Farmer’s Carry (24/16 kg)Read more