10 / 1 / 2018

Row
2 x 500m
Rest 3:00 Between

Every 3:00 for 15 Mins
5 Strict Press @ 65%
3 Bar Muscle Ups
50 Double Unders

Barbell from the floor.

9 / 29 / 2018

For Time
Run 800m
25 Power Snatch (95/65)
Run 600m
20 Power Snatch (115/85)
Run 400m
15 Power Snatch (135/95)

25 Min Cap

9 / 28 / 2018

2 Rounds
30 Back Squats (135/95)
30 Bar Facing Burpees

15 Min Cap
Courtesy of CrossFit Linchpin

9 / 27 / 2018

24 Min EMOM
Min 1 – Echo Cals – No Legs 5/4
Min 2 – 10 Pullups
Min 3 – Echo Cals – No Arms 9/7
Min 4 – 10 Burpees

9 / 26 / 2018

E2MOM for 12 min
Clean Complex
1 Hang Power Clean
1 Power Clean

21-15-9
Power Clean (95/65)
Push Press (95/65)

10 Min Cap

9 / 25 / 2018

E2MOM for 10 min
Front Squat x 3 @ 80%

4 Rounds
5 Ring Muscle Ups
6 Deadlifts (315/205)
7 Deficit HSPU (25’s)

14 Min Time Cap

9 / 24 / 2018

20 Min Amrap
12 K Bell Swings (1.5/1)
12 Goblet Lunges (1.5/1)
20 Situps
40 Double Unders

9 / 22 / 2018

3 Rounds
Work 3:00 / Rest 1:00
30 Air Squats
15 T2B or GHD’s
Max Rep Hang Power Snatch (75/55)

9 / 21 / 2018

3 Rounds
Run 400m
8 Clean and Jerks (155/105)
25 Wall Balls (20/14)

18 Min Cap

9 / 20 / 2018

E3MOM for 30 min
Cals on Echo Bike (12/8)

Maximum sprint each attempt.