Max Reps! Metcon Against a 12-minute running clock… 110/90 Calorie Row Max Reps of Wall Ball Shots (20/14 lbs) in remaining time Rest 4 minutes, and when the clock reaches 16:00… Against an 8-minute running clock… 90/70 Calorie Row Max Reps of Dumbbell Thrusters (50/35 lbs) in remaining time Rest 4 minutes, and when the clock reaches 28:00… Against a 6-minute running clock… 70/50 Calorie Row Max Reps of Air Squats in remaining timeRead more

Boot Camp and Arm Farm!Read more

Deadlifts! Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift x 2 reps @ 87.5% of 1-RM (Normal overhand grip today, no switch grip) Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Box Jumps (24″/20″ – step down) 10 Toes to Bar 10 Alternating Reverse Lunges (50/35 lb DBs)Read more

Split Jerks! Weightlifting Every 60 seconds, for 3 minutes (3 sets): Push Press in Split Jerk Position x 3 reps Build over the course of the 3 sets. Followed by… Every 2 minutes, for 12 minutes (6 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving *Sets 1-2 = 1 rep @ 82.5%  *Sets 3-4 = 1 rep @ 87.5%  *Sets 5-6 = 1 rep @ 92.5%  Metcon For time: 100 Double-Unders 30 Handstand Push-Ups 40 Dumbbell Push Presses (50/35 lb DBs) 50 Dumbbell Push-Ups (hands on DB handles) 100 Double-UndersRead more

1 Rep Max Front Squat! Weightlifting Take 20 minutes to build to a 1-RM Front Squat Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 – 1 rep @ 101+% Metcon CrossFit Games Open Event 11.6, 12.5 & 18.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (100/65 lbs) 3 Chest-to-Bar Pull-Ups 6 Thrusters 6 Chest-to-Bar Pull-Ups 9 Thrusters 9 Chest-to-Bar Pull-Ups 12 Thrusters 12 Chest-to-Bar Pull-Ups 15 Thrusters 15 Chest-to-Bar Pull-Ups 18 Thrusters 18 Chest-to-Bar Pull-Ups 21 Thrusters 21 Chest-to-Bar Pull-Ups If you complete the round of 21, go on to 24. If you complete 24, go...Read more