Barbell work 1) 15 minutes to establish a 1RM Snatch. Conditioning For time. 30 T2B20 KB Thrusters 24/16kg (both arms)Row 1k20 KB Thrusters 24/16kg (both arms)30 T2B

BARBELL WORK 1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO Conditioning 3 rounds for time of: 12 Deadlifts @ 315/225#24 Bar Facing Burpees

WOD “CrossFit Total“ Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep

BARBELL WORK 1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set. Strength/Conditioning 1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.1b) 3X15 Reverse Hypers […]

Strength  High Bar Back Squat:Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%*Rest 2:00Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%*Rest 3:00Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80% Notes: Each set should be performed […]

BARBELL WORK 1a) 3X5 Snatch Hi-Pulls –  rest 60 sec. Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load. 1b) 3X5 Non-Heaving Drop Snatch –  rest 60 sec. Notes: Feet start in the receiving position. There should be no upward movement of the […]

BARBELL WORK 2) 3 attempts to establish a 1RM Clean and Jerk. Notes: Treat this like a meet. Warmup well, then stick to only 3 attempts. Plan out your lifts beforehand, and rest 2-4 minutes. Strength Take 7 minutes to establish a 1rm Front Squat, then: 2 reps every 30 seconds for 7 minutes @ […]

WOD TABATA BODYWEIGHT DEADLIFT SLAM BALL  30/20 LATERAL HURDLE KETTLEBELL SWING  44/35

BARBELL WORK 1) Every 30 seconds for 4 minutes (8 total reps): 1 Power Snatch + 1 Hang Snatch (full squat) @ 75% *rest 2 minutes 2) Every 45 seconds for 6 minutes (8 total reps): 1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% Conditioning Run 1 mile30 […]

The Hero Workouts JT In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005First posted 6 July 2005 Handstand push-ups Ring dips Push-ups 21-15-9 reps, for time

CHRISTINE THREE ROUNDS Men’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24” Men’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 16” Women’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 20” Women’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body […]

BARBELL WORK 1) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO Strength/Conditioning 1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.1d) 3X10 Strict […]