Skill Work: EMOM 6 Mins 4 ring dips 4 strict pull ups Weightlifting: Bear Complex EMOM 10 mins 1 bear complex, start at 65% of your best Clean and Jerk and work up as you feel comfortable. Bear Complex Movement: Power Clean Front Squat Push Press Back Squat Second Push Press Be careful on re-racking…

Skill Work: EMOM 6 mins 1 bar muscle up + 1 ring muscle up Weightlifting: Romanian Deadlift E2MOM 12 Mins, 4 Romanian Deadlifts at 65% f 1 RM + 1 rope climb on the alternate minute WOD: CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk  #135/95 3…

Skill Work: EMOM 6 mins (all in the same minute) 4 Hand Stand push ups 5 Toes To Bar Weightlifting: Snatch Grip Push Press E2MOM 10 mins of 5 Snatch Grip Push press at 82% of 1 Rm Snatch We will be working on our ability to punch the bar well in the snatch grip position…

Skill Work: EMOM 6 Mins 20 double unders, 4 strict pull ups Weightlifting: Back Squat E2MOM 12 Mins 4 Back Squats at 75% of 1 rm WOD: (AMRAP – Reps) AMRAP 5 Mins 50 wall balls, Power Snatch 115/85 REST 2 MINUTES Then.. AMRAP 5 Mins 50 Lateral burpee over bar, Power Cleans 115/85, Score…

Skill Work: Alternating Pistols & HSPU EMOM 6 minutes 4 alternating pistols 3 hand stand push ups Weightlifting: Back Rack Lunge E2MOM 12 minutes 6 Back Rack Lunges at 40-45% of 1 rm WOD: 3 Rounds with 1 minute on each station: -Two arm dumbbell front squat 50/35 lb -Double unders -Two arm dumbbell push…

Skill Work: Weighted Pull-ups EMOM 6 minutes 4 weighted PUs Weightlifting: Squat Clean EMOM 10 minutes 1 Squat Clean, work at 75% range WOD: “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95/65

Skill Work: Kettlebell Snatch Tabata Kettle bell Snatch 24/16 kg, 3 each arm Weightlifting: Romanian Deadlift E2MOM 14 minutes 5 RDLs, 1 rope climb alternate minute. Work at 50-55% of 1 RM Deadlift for today WOD: CrossFit Games Open 16.3 AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use…

Skill Work: Muscle-ups EMOM 6 minutess 1 Ring MU+ 20 Second hand standhold Weightlifting: Snatch Grip Push Press E2MOM 12 minutes 4 SG Push press at 80% of 1 RM snatch We will be working on our ability to punch the bar well in the snatch grip position from the back rack, and also get…

Skill Work: Ring Dips Tabata Ring Dips Weightlifting: Back Squat E2MOM 10 minutes 5 reps at 70% We will be back to our weekly back squats for this month, as always we want to engage your glutes at the top of the squat and maitain your torso as vertical as possible throughout. we want to…