Buy in with a 1000m row, then get to work on KB snatches. These are one-armed snatches from knee height to lock-out overhead. If it works better for you to snatch from the ground, that’s fine, but it’s not required. Switch arms as necessary. Cash out score is the total number of push-ups completed across all three sets. For time: (20 min. cap) row 1000m 100 KB snatches, 53/35# Cash Out ME push-ups in 90 sec. rest 90 sec. ME push-ups in 60 sec. rest 60 sec. ME push-up IN 30 sec.Read more

Back squats should be at the same weight – about 75% of your 1RM. Warm up to the weight and then go at evenly spaced intervals: 0:00, 2:30, 5:00, 7:30, 10:00. If 100 double unders seems impossible, scale to 50. If that seems like too much, do 100 single unders. Score is rounds + reps. Strength Back Squat 3×5 Conditioning AMRAP in 12 min: 100 double unders 50 wall balls, 20/14# 25 power snatches, 95/65#Read more

Painstorms are old school CrossFit workouts designed to be what they’re named. For today, we will give you the option to partner up as a way to scale this. If you do partners, one person runs through one complete round and then their partner runs through the next round. Doing this solo AND doing each round unbroken (not letting go of the bar, touch-and-go reps) will earn you an Rx+ for today. “Painstorm XIX” AMRAP in 40 minutes: 5 deadlifts, 95/65# 5 hang power cleans 5 front squats 5 push presses 5 back squatsRead more

Use the beginning of class to work on your technique for these movements (yes, there’s a technique to running!) You will have 6 minutes to do as much work as possible at each station. Rest 3 minutes and rotate to the next station. Scale muscle-ups to sets of 5 pull-ups/ring rows and 5 ring dips/parallette dips. ME for 6 min. at each station. Rest 3 min. between stations. row (cals) muscle-ups runRead more

Take most of class to find a new 1RM snatch. This may be squat or power. The metcon is meant to be a fairly quick cash out, so scale the weight accordingly. Suggested is 60-65%, but that will depend on whether you did squat or power snatch, plus other factors like mobility and strength endurance. Strength 1RM Snatch Conditioning 3 rounds for time: 10 OHS, ~60-65% of 1RM snatch 10 bar-facing-burpeesRead more