Start the day working on this clean complex, focus on full extension and having fast elbows today. Scale ring dips to banded or box variations as needed, and work to complete big sets on the KBS and Toes to bar. Strength Take 15 Minutes to find a heavy complex of Power Clean + Hang Power Clean Conditioning 3 Rounds for time 20 Kettlebell Swings (55/35) 15 Toes To Bar 10 Ring DipsRead more

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