In the beginning of class, find a 1RM clean (full squat, no power) In between attempts, work on your handstand progression – hold a handstand against a wall, practice kicking up, attempt freestanding handstands, etc. The metcon is death by thrusters. Once the clock starts, do 1 thruster the first minute, 2 thrusters the 2nd minute, etc. If you can go all 12 minutes, you are finished. If you cannot complete the required work (e.g. you can only do 6 thrusters when you should have completed 8) then you will do X burpees EMOM for the remainder of 12 minutes. E.g. using the example of failing at the “8” round, you would have successfully completed 7 thrusters in the previous round, so now you will do 7 burpees EMOM for the remainder of the time. Everyone finishes at 12:00 minutes whether they’re doing thrusters or burpees. Strength Alternating: A.) Clean,...Read more

AMRAP in 20 minutes: run 400m 20 OHS, 95/65# 20 box jumps, 24/20″ 20 push presses, 95/65# then, in exactly 7 minutes establish 2RM should to overheadRead more

In the back squat, we like to set the bar high on the traps so that our chest can be as vertical as possible – this emulates the front squat which is used in the clean. Getting stronger in the back squat should translate into getting stronger in the clean. The metcon is a gymnastic chipper. If you’re newer to CrossFit, you may want to scale the number of pull-ups down to 35/20/10 ring rows or banded pull-ups. Strength Back squat 4, 4, 4 Conditioning For time: 75 air squats 50 pull-ups 20 ring dips 50 air squats 35 pull-ups 15 ring dips 25 air squats 20 pull-ups 10 ring dipsRead more

Take 15-20 minutes to work on your power snatch. Try to land in the same foot position as a full snatch. For the metcon, you will buy in with 100 double unders and then complete the 9-12-15 AMRAP in the remaining time. The quicker you get the double unders done, the more time you have for the AMRAP. The ground-to-overhead may be snatches or clean and jerks, your choice. Strength Power snatch 2, 2, 2, 1, 1, 1 Conditioning in 13 minutes: 100 double unders, then AMRAP 9 ground-to-overhead, 115/75# 12 burpees over bar 15 box jumps, 24/20″Read more

Work up to three heavy sets of three front squats from the rack. If you’re feeling good (no sore backs from 16.4??) then go for a max. The metcon is a series of three Tabatas: thrusters, push-ups, and sit-ups. This is eight rounds of twenty seconds work, ten seconds rest. Count total reps across all eight sets. Each movement will be scored separately (i.e. you’ll have a thrusters score, push-up score, and sit-up score.) Strength Front Squat 3, 3, 3 Metcon Tabata: Thruster, 75/55# Push-ups Sit-ups rest 1 minute between TabatasRead more