Strength work today is a 10 minute EMOM, set up and warm-up to about 60% of true 1RM for the front squat. On opposite minutes work push-up strength, 10 perfect push-ups per round. Feel free to scale these up or down as needed. i.e weighted push-ups or banded assist. Today we’re introducing “COMP SCALE” this is a variation offered for athletes who focus on competing. This will be rolled out officially after the Open, but here is a test phase. This is similar to “RX+” that we’ve seen before. The major thing to note here is that the offered COMP SCALE will not be a coached movement for the WOD, athletes choosing this scale will have to be able to set up and go on their own. Our Met-con is a leg burner! Sprint through the cals on the rower then go for 12 thrusters unbroken, write each time on...Read more

Start off today by hitting 3 heavy sets of 5 push presses. Take note and record the heaviest set you complete, and be sure not to re bend your knees. Our conditioning piece today is a 13 minute AMRAP, use a light enough weight to get through most of the snatches in one or two sets. Strength Push Press 5,5,5 Conditioning AMRAP in 13 Minutes 11 Hang Power Snatches (95/65) 11 Burpees over bar 11 Goblet Squats (55/35)Read more

Strength 2RM Power Clean Conditioning AMRAP in 12 minutes 12 Sit-ups 15 Kettlebell Swings 12 Pull-upsRead more

CrossFit Games Open 17.4 AMRAP in 13 minutes 55 Dead lifts (225/155) 55 Wall Balls (20/14 55 Calorie Row 55 HSPURead more

Bench Press 5,5,5,5,5 Conditioning 5 Rounds For Time 30 Double Unders 10 Burpees 3 Clean and Jerks (155/105)Read more