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

For strength, the hang clean should pass through a squat. Then your jerk may be a push jerk or split jerk. Do two hang clean + jerks every minute on the minute for 9 sets. You may drop between each hang clean + jerk. The metcon is designed for you to just keep moving. For those looking for a good sweat, here it is! Strength EMOM for 9 minutes: 2 hang clean and jerks Metcon 3 rounds for time: 20 KB swings, 53/35# 40 double unders 20 burpeesRead more

Take 20 minutes to find a max snatch (full squat is a priority – then move to a power snatch if desired – note both weights in Wodify) The metcon is a building ladder of overhead squats and toes-to-bar. Challenge yourself to string as many unbroken sets as you can. Strength 1RM Snatch Conditioning AMRAP in 12 minutes: 1 OHS, 95/65# 2 toes-to-bar 2 OHS 4 toes-to-bar 3/6..4/8..5/10..etc.Read more