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Strength  5×3 Back-Squat 80-90% Work  100 Thrusters (75/53) For Time *Every time the bar is dropped to the ground, the athlete must stop and do 3 burpees, and a 30m sprint (length of turf). Make sure people are going light enough that they aren’t dropping the bar constantly – oth

 Strength: 5 x3  Push Press 80% – 85 % 5 x 5 Bent Row ( Heavy) Work  12 minute Amrap of : 5 reps of thruster at 135/95 lb 15m bear crawl Midline Rage Ball..

Strength  Strict-Press, 3-3-3-3-3 Work  5 Rounds Of: 200meter run 5 thruster (135#/95 #) 10 pull-ups 20 walking lunges(45#/25#)! Midline  Partner Wheel-Barrow

Strength Front-Squat, 5×5 Work  For Time Run 200-200-200-200 Wall-Ball 40-30-20-1 (M=20/W=14) Midline TBA

 

Strength  Heavy Sled Pushes immediately into  3 Box Jumps Work AMRAP 15  min 30 Jumping Lunges 30 Kettlebell Swings (53/35) 30 Push-Ups

Strength : 5 x 2 Power Snatch 80-85 % Focusing on massive hip-drive quick over head turnover 5×3 Negative Pull-ups (there are going to be in the Open) Work: Mini Kalsu (otherwise known as the toughest Crossfit workout on the planet.) “KALSU” which is 100 Thrusters for

  Strength 10 minutes to work up to 3 Rm thruster AMRAP 5 Minutes 7 Hang Power Clean (135/93) 7 Toes‐to‐Bar Rest 2 min AMRAP 5 Minutes 10 Russian KB Swings 62#/44# 7 Burpees Rest 2 Minutes AMRAP 5 Minutes 10 Ball Slam 25# / 15# 7 Situps Rest 2 Min AMRAP 2 Minutes 7 Hang Power Cle

  Skill  Hollow Holds Strength  Push- Press 3-3-3-3-3 (Beginner)  Split-Jerk, 3-3-3-3-3 ( Intermediate and Advanced ) Work  (Beginner)  Kettle-bell Swing 10-8-6-4-2 Front Squat with 44#/35#  kettle-bell)10-8-6-4-2 Sit-ups- 10-10-10-10-10 Run 200-200-200-200-20 (Intermediate and Advanc

Strength  Press 3×3 Strict Press 3×6 weighted step-ups WORK For Time: 12-10-8-6-4-2 reps of: Front Squat 185# / 103# Bear Crawl  60 ‘