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Skill EMOM for 10 Minutes 3 Power Snatch Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort […]

WOD 5 Rounds for time 400 M Run 15 Front Squats 135/95 lb Workout notes Today’s workout is in a similar format to the classic CrossFit girls workout “Nancy”.  We’re pairing running with a light weightlifting movement. If you are proficient at squatting you’ll want to push the pace on the runs a bit as […]

WOD AMRAP in 21 Minutes Power cleans 205/145 lb 200M Run E3MOM Workout notes Today’s workout will be scored by a single element weightlifting movement.  You will essentially have seven three minute intervals to complete a 200M Run and as many power cleans as possible. The benchmark load on the barbell is on the heavier […]

Skill EMOM for 10 Minutes 1 Squat snatch with pause below the knees Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the […]

Skill 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice Now that we’ve seen handstand walking in The Open it’s time to become pros at being upside down! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase […]

Skill Deadlift 2-2-2-2-2 Work up to a strong effort set of 2 deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper […]

Skill Two rounds of tabata alternating between Push press 75/55 lb Power snatch 75/55 lb Today’s skill work is another round of intensity training.  You will have a total of sixteen rounds using the tabata timer to accumulate as many reps as possible with the snatch and push-press.  We’ll alternate movements each round.  The suggested […]

Skill Squat Clean 1-1-1-1-1 Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the […]

WOD 4 Rounds for time 40 Kettlebell snatch 24/16 kg 400M Run Workout notes Today’s workout is a time priority couplet with a total of a mile of running and a large volume of kettlebell snatches.  The kettlebell snatch is taken from the hang so you’ll need to be able to complete a large amount […]

WOD AMRAP in 25 Minutes 20 Dumbbell goblet step ups 50/35 lb 24/20″ 15 Wall ball shots 20/14 lb 10 Pull-ups Workout notes Today’s workout is a long duration triplet. Start each round with twenty weighted step ups.  Hold the dumbbell goblet style at your chest and remember to keep your torso upright throughout the […]