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    Skill   35 min EMOM   1: 8-15 Box jump overs 2: 8-14 Toes to bar 3: 6-10 Shuttle runs 4: 3-5 Bar Muscle ups 5: Rest   Active: Straight leg raise and box BMU   Lifestyle: knee raises and strict banded pull ups   Cardio should be no more than a :45…

Strength For load   Overhead Squats 5×2 increasing weights to 90%+   @ 2:00   Having a strong Overhead squat is such a great tool in developing your overall ability within CrossFit as it requires a great blend of strength, mobility. WOD   4 rounds for total calories:   On a 2-minute clock: 10 power…

  Strength Building Shoulders Option 1: 5 rounds for quality *10m bear crawl *30 second plank *20 second hollow hold *8-12 shoulder taps in push up Option 2: 5 rounds for quality *20-30 sec Wall Facing HS hold *10 floor hollow rocks *10 Monkey w/ a broken leg *8-12 Wall facing or Plate taps Option…

Strength   5rm Back Squat- 20 mins Approach Warm up to approx. 50% 1 set of 5 reps at 60% of your estimated 5RM 1 set of 3 reps at 70% of your estimated 5RM 1 set of 2 reps at 80% of your estimated 5RM 1 set of 2 rep at 90% of your…

    OPEN GYM    

    Team workout   2 x 15 Min AMRAPS     A. AMRAP in 15 Minutes of: 2 Wall Walks 6 Burpee Pull ups 8 Shuttle Runs   Round for round w’ partner   Rest 5 Minutes   B: @ 20 Minutes start:   15 Min AMRAP 6 Bench Press 6/6 Hang KB Snatch…

  Strength   For Load   Deadlift 5×3 @ 3:00   We encourage you today to use this extended period for deadlift to rest long enough between sets to be able to go heavy! Allow around 3 minutes between your heavier sets. Re-set each of your deadlifts, no TNG. WOD   4 x 3:30 min…

  Skill   Ring Muscle ups 12 Min EMOM   1: X number of Ring Muscle ups (1-6) 2: Rest Active 1: 3-5 Ring Muscle up Transitions 2: 5-10 Deficit Pause Push ups 3: 10 Ring Kipping Swings 4: Rest Lifestyle 1: 3-5 Strict banded Pull ups. Mins 2-4 as per active This is a…

  Strength For load   4 sets of:   1 Clean Pull 1 Hang Power Clean 1 Power Clean 1 Split Jerk   @ 2:00   Grease the groove on your clean and jerk. Start at 75% of your best Clean and Jerk and build every set. WOD   For Time 10 Clean and Jerks…

  Strength For load   Back Squat 4 Sets @ 3 mins 2×5 82.5%-85% 2×3 85-90%   Last back squat session for 5RM next week! Keep following along with the percentages and sticking to them as best as possible. The sets of 3 will be tough! Focus again on speed out of the bottom and…