Split Jerk Or Press in Split Jerk Position?? Weightlifting Every 2 minutes, for 10 minutes (5 sets): Split Jerk *Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk *Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk OR  Every 2 minutes, for 10 minutes (5 sets): Press in Spit Jerk Position x 2 Reps  Metcon Complete as many rounds and reps as possible in 12 minutes of: 50 Double-Unders 10 Toes to Bar 10 Strict Pull-UpsRead more

Shoes or No Shoes?? Weightlifting Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 90% Rest as needed Metcon “DT” Five rounds for time of: 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Shoulder to Overhead (155/105 lbs)Read more

Lyla (Time)10-9-8-7-6-5-4-3-2-1 Reps For Time: Muscle-upsBodyweight clean and jerks OR Randy (Time) For Time:75 Power Snatches, 75# / 55# OR Metcon Every 4 minutes, for 16 minutes (4 sets) for times of:20/15 Calories of Rowing20 Alternating Dumbbell Snatches 50/35(lbs)Immediately into… Every 4 minutes, for 16 minutes (4 sets) for times of:Run 300 Meters30 Slamballs (30/20 lbs)Read more

Metcon In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:20/15 Calories of Rowing15 Ring Dips30 Alternating Dumbbell Snatches (50/35 lbs)60 Double Unders15 Ring Dips30 Russian Kettlebell Swings (32/24 kg)20/15 Calories of RowingRead more

Metcon – CrossFit Games Open 21.3 For total time: 15 front squats (95/65 lbs)30 toes-to-bars15 thrusters (95/65 lbs) Then, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats30 bar muscle-ups15 thrusters Time cap: 15 min Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. Weightlifting Crossfit Games Open 21.4 RX Complete the following complex for max load: 1 deadlift1 clean1 hang clean1 jerk Time cap: 7 min OR Take Remainder of class to perform: Deadlift (5 Reps) *Build to a heavy Touch and Go 5 rep DeadliftRead more