A major benchmark in CrossFit is to be able to overhead squat your bodyweight for 15 reps. This is not an easy task, so today might be just to see where you are with this tough movement. Check out this video of Nicole Carroll attempting this difficult feat: https://www.youtube.com/watch?v=wjuULPqI-WY For the metcon, the weight should be very doable for the power cleans (60-70% of your 1RM power clean) and notice that we have box jump overs today, not just regular box jumps. These can be done by jumping on top of the box and then over, or completely over. Test 15RM OHS Conditioning 5 rounds for time: 5 power cleans, 135/95# 10 toes-to-bar 15 box jump overs, 24/20″Read more

Reebok CrossFit Games Open 16.3 16.3 AMRAP in 7 minutes: 10 snatches, 75/55# 3 bar muscle-upsRead more

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