Workout: EMOM 30 (:45 work, :15 transition) 1- Double-DB Hang Power Cleans (20/35#) 2- Unweighted Alternating Reverse Lunges off of plate (not scored, not fast, find steady pace, have back knee tap ground, stand all the way up on top of the plate between reps) 3- Burpee to Plate 4- Heavy Double DB/KB or Sand Bag Hold (aim for unbroken :45 each round) 5- Max Calorie Bike 6- Rest Track Cleans + Burpees + CaloriesRead more

Strength: 12 minutes to complete 5 sets of: Push Press – 4 reps Complete 5 Slow PVC Snatch Grip Deadlifts + 5 BTN PVC Snatch Grip Strict Press + 5 Hop Squats between rounds. Workout: “CrossFit Games Open 11.1” AMRAP 10 30 Double-Unders 15 Power Snatches (75/55 lb)Read more

Strength: Front Squat E2MOM x 5 + 1 of: 4 reps @31X1 tempo Workout: AMRAP 16 200/250m Row 1 Bear Complex (75/115#) Add 1 round of Bear Complex AND :10 of rest after each round (:10 after round 1, :20 after round 2, :30 after round 3, etc)Read more

Strength: Shoulder Press E2MOM x 5 reps Workout: AMRAP 16 10 Double DB Deadlift (35/50#) 10 Med Ball Sit-Up + Reach (14/20#) 10 Box Jump-Overs (20/24″) :30 rest between roundsRead more

Strength: Power Snatch Complex E2MOM x5 6 Touch-and-Go Power Snatches Workout: AMRAP 16 10 Overhead Squats (55/75#) 8 Pull-Ups 10 Alternating Front Rack Reverse Lunges (5/5) 8 Hand-Release Push-Ups 36 Double-UndersRead more