Take 15-20 minutes to find a 3RM bench press – focus on keeping those shoulders pinned to the bench and staying tight in the upper back. For the AMRAP, try to keep a steady pace through the workout. This is a largely aerobic workout, so find a good pace and settle in. Strength 3RM Bench Press Conditioning AMRAP in 14 minutes: 15 burpees 25 KB swings, 53/35# 35 double undersRead more

CrossFit Thermal – CrossFit “Take 15-20 minutes to find a 3RM bench press – focus on keeping those shoulders pinned to the bench and staying tight in the upper back. For the AMRAP, try to keep a steady pace through the workout. This is a largely aerobic workout, so find a good pace and settle in. “ Bench Press (3RM) Metcon (AMRAP – Rounds and Reps) AMRAP in 14 minutes: 15 burpees 25 KB swings, 53/35# 35 double undersRead more

Find the heaviest weight you can do 5 power clean + jerks. Basically this is a ground to shoulder to overhead lift, so push presses are acceptable. These should be unbroken, meaning no reset on the ground, although you may reset in the hang or front rack positions. Then, a classic workout from CrossFit.com – if you Google “Nasty Girls” (maybe CrossFit Nasty Girls?) you can see three OG’s working out and killing it! Scale 7 muscle-ups to 14 pull-ups and 14 dips (dips may be from the rings, boxes, or parallettes) Hang power cleans do not have to be strung, but you should get around 5+. If you can’t, it’s too heavy. Strength 5RM Power clean + jerks Conditioning “Nasty Girls” For time: 50 air squats 7 muscle-ups 10 hang power cleans, 135/95#Read more

Let’s get out and enjoy the warm weather. You’ll come in from the run a bit out of breath, but make sure you brace the midline for those deadlifts (keep those backs strong and neutral!) Will we see wall balls in 16.3? Maybe, so let’s practice those too. AMRAP in 30 minutes: 400m run 10 deadlifts, 225/155# 20 wall balls, 20/14#Read more

Find a new 1RM front squat from the racks. Keep those elbows up and control your descent while driving up as fast as you can from the bottom. The metcon consists of snatches and box jumps. The snatches descend in reps, but ascend in weight while the box jumps remain constant. You may perform any style snatch you’d like (power, full, or split) Strength 1RM Front Squat Conditioning For time: 25 snatches, 75/55# 15 box jumps, 24/20″ 20 snatches, 95/65# 15 box jumps, 24/20″ 15 snatches, 115/75# 15 box jumps, 24/20″ 10 snatches, 135/95# 15 box jumps, 24/20″Read more