Workout of the Day

BBG 5X2 Split Jerk (with 3 count OH hold in split) – stay below 90% and concentrate on weight being distributed evenly in the OH split position Conditioning 3 rounds for time of: 5 MU 7 Power Snatches 155/105# 15… Read more »

BBG 15 min to find 1rm Snatch or Clean & Jerk Conditioning 4 rounds of: Run 400m 15 Strict HSPU 7 Power Snatches 135/95# Rest 1:00 between rounds

BBG 1) Snatch: 15:00 to work to a 1rm 2) Clean & Jerk: 15:00 to work to a 1rm Conditioning 10:00 to complete: 200 Double-Unders 100 Wall Balls 20/14# With the remainder of the 10:00 complete max reps of: Power… Read more »

Hotshots 19 https://hotshots19.crossfit.com/ Average RX times: Men 41:54 Women: 40:19 Cutoff = Top of the hour.

Strength Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%, 1X3@75%, 2X3@80%, 1X2@85% – based on 1rm Front Squat Conditioning For time: Run 800m 30 Muscle-Ups Run 800m

Strength 1a) 4X5 TGUs (each arm) – heaviest possible, rest 90 sec. Conditioning 1) 5 rounds of: :45 ME 6′ Target Burpees :15 Rest :45 ME Hang Clean & Push Jerk 135/95# :15 Rest *Rest 5:00 between 1&2. 2) 5… Read more »

BBG 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) – work to roughly 85% Conditioning 15:00 AMRAP of: 12 Strict HSPU 3 Legless Rope Climbs (legs may be used on descent) 15′

BBG 15:00 to work to a 1rm Snatch or Clean & Jerk Conditioning For time: Run 400m 200′ HS Walk (8 wall walks) Run 400m 10 Rope Climbs 15′ Run 400m 50 KB Snatches 55/35 (25l/25r – anyhow)

5×1:00 Handstand Work (walk, shoulder touches or handstand hold) “Jack” Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 55/35 10 Box Jumps, 24/20 in

Strength 1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%, 1X3@75%, 2X3@80%, 1X1@85% – based on 1rm Front Squat Conditioning For time: Row 20 Calories 40 OHS 115/75# Row 20 Calories 30 Power Snatches 115/75#… Read more »