CrossFit is founded upon couplets and triplets, usually for time. Why? Keeping it to only a few movements at simple rep schemes allows for high intensity and doing it for time will push you to finish as quickly as possible. Try to keep that hook grip on the hang power cleans as it will allow you to maintain fast cycling through. 4 rounds for time: 10 hang power cleans, 135/95# 15 push ups 20 wall balls, 20/14#Read more

Warm up for full (squat) snatches and use the same weight for all sets of the alternating EMOM. Only go down in weight if your form suffers. Conditioning is 3 sets of 500m row – these should be all-out efforts/sprints. Record your fastest for the MetCon score and note your and slowest time in comments. Alternating EMOM for 10 minutes: A) 2 Snatches B) 10-15 V-ups Conditioning 3 x 500m row rest as neededRead more

The deadlift weight should be manageable to easily string 6 to start the workout. Scale chest-to-bar pull-ups as needed, kipping or banded pull-ups are fine for those who have been progressing. If you are newer, stick with strict banded or ring rows. For the KB step-ups, you may hold the KB anyway you wish, but you must alternate legs stepping up to the box. 7 rounds for time: 6 deadlifts, 225/155# 7 chest-to-bar pull-ups 8 KB step-ups, (4L/4R) 24/20″, 53/35# 200m runRead more

Strength is a 5 rep shoulder press – be sure to lock out your knees so there is no chance of a push press! Then, you will do 3 sets of unbroken clean and jerks. You may rest as needed between sets, but keep it to about 2 or 3 minutes for time management. These CJ’s may be “Grace” style – power or full cleans and push presses or jerks. You may rest at the top, in the front rack position, or in the hang position. You may not rest with the bar on the ground or reset your grip on the ground, but you must touch the bumpers to the ground each time. (You may cradle it in your hip to get a regrip) Your score is total reps across all 3 sets. Strength Take 20 minutes to find a 5RM Shoulder Press Conditioning 3 sets for reps: Unbroken...Read more

For strength, do 3 sets of 5 at the same weight. The weight should be fairly heavy to where you need a few minutes rest between sets. The metcon is an AMRAP, but it will test double under proficiency and lungs. If you get through the 200 double unders and 50 burpees, go back to the doubles. Scaling can be several different options: choose to do 600 single unders and move on to burpees; pick a number as a goal (e.g. 100 double unders) and move on to burpees; do about 5 minutes of double unders and move on to burpees; or commit to doing as many of the 200 as you can and stick it out for 10 minutes. If you do the last option, it’s actually not a scale and you will receive an “Rx” even if your score is 10 (but you must either get 200 or...Read more