Uncategorized

Test FlightWarm-upWarm-upCoaches Choice (3-5 minutes)SkillDouble-Unders (100-80-60-40-20)10 minutes of work Flight Sim If you are proficient try doing these sets unbroken.Treat as an AMRAP Otherwise take this time to just practice on this skill. Set new PR'sMetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 6 C2B 12 Weighted DB/KB Box...

Taking it Back!Warm-upWarm-upCoaches Choice (3-5 minutes)E2MOMPower Snatch (4-4-3-3-2)15 Minutes of work We want these to be touch and go, don't drop the bar, treat it as a complexMetconCrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5...

HumdingerWarm-upWarm-upCoaches Choice (3-5 minutes)MetconMetcon (Time)Wallballs 50-40-30-20-10 (20/14) HSPU 15-12-9-6-3 Cap 20 minIntention here is speed through the wall balls. If you can't do 15 unbroken kipping HSPU you need to modify. This is meant to challenge you and pre exhaust your shoulders. This is going to...

Friends are good!Warm-upWarm-upCoaches Choice (3-5 minutes)MetconMetcon (Weight)Partner Chipper (Push/Pull) EMOM 6 (4 Strict Press, (135/95) Minute 1: Partner 1 Minute 2 Partner 2 2 minute Transition 60 Dips 120/100 Cals on Rower 50 Shoulder to Overhead (95/65) 100/80 Cals on Rower 40 Glute Bridges (use a bench) (95/65) 80/60 Cals on Rower 8 minutes to...

Aww Work workWarm-upWarm-upCoaches Choice (3-5 minutes)SkillMetconClean work (Fine tuning movement patterns)10 minutesMetconMetcon (Time)For Time: 800m Run 9 Full Cleans (155/115) 800m Run 7 Full Cleans (155/115) 800m Run 5 Full Cleans (155/115) 20 min CapMasters weight: 135/95 Modified weight: 95/65 Modify weights as needed to get score with cap. If not completed Total reps...