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Skill EMOM for 10 Minutes Power Clean + Push Press + Push Jerk Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes. Your 1RM jerk will usually be a bit higher than your push press but you should find […]

WOD “Fast and Heavy” for time 21 Two Arm Kettlebell or Dumbbell Thrusters 400M Run 18 Two Arm Kettlebell or Dumbbell Thrusters 400M Run 15 Two Arm Kettlebell or Dumbbell Thrusters 400M Run Workout notes: Today’s workout is a chipper scored by both your load and the time it takes you to complete the workout. This workout […]

WOD “Randy” For time 75 Snatch 75/55lb Workout notes: This workout is a hero workout from CrossFit.com. The workout honors LAPD officer Randy Simmons who was killed in the line of duty.  Hero workouts are meant to be a challenge and this one certainly is!  A lot of folks  will be able to Rx this workout […]

Strength Weighted Pull-Up 1-1-1-1-1 Work up to a strong effort weighted pull-up and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine […]

Skill With a 10 Minute time cap climb the double under ladder as high as you can. 5-10-15-20-25-30 … of Unbroken Double Unders. Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start […]

Skill Squat Clean 1-1-1-1-1 Today we’re working on a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your […]

Skill EMOM for 10 Minutes [odd] 30 seconds of handstand hold [even] 30 seconds of double unders Spend ten minutes today working on two difficult skills.  Work on performing a set of double unders or attempting them for about 30 seconds and then rest prior to kicking up into a handstand. Remember you don’t need to […]

Strength Front Squat 5-5-5-5-5 Today we’re working up to a strong effort 5 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your […]