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October 18, 2017

A. 10 Sets: 2 Clean Liftoffs + Power Clean *Clean Liftoffs are pausing below the knee for 2 seconds. Be sure to keep a perfect back angle! *Build in weight as form allowsB. For Time: 1000m Row 30 Power Cleans 185/135 120 Double Unders

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October 17, 2017

A. Take 15 to 20 mins and build to today's 1RM Shoulder PressB. 10 Min AMRAP: 10 Push Press 135/95 10 Ring Dips 100m Sprint

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October 16, 2017

A. Back Squats Set 1--5 reps @ 55% Set 2--5 reps @ 65% Set 3--3 reps @ 75% Set 4--2 reps @ 85% Set 5--2 reps @ 90% Set 6--1 rep @ 95% Set 7--1 rep @ 101-105% Set 8--1 rep @ 101-105%*Rest 2-3 Mins B/T SetsB. 15 Min AMRAP: 30 Wall Balls 20/14 30 Pull-Ups 30 KB Swings 55/35

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October 13, 2017

A. 4 Sets: 8 Bulgarian Split Squats @ 30x1 (each) 5 Single Arm DB Push Press + 50m Waiter's WalkB. 3 Rounds for Time: 400m Run 15 DB Thrusters 50/35

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October 12, 2017

A. Deadlifts Set 1--8 reps @ 50% Set 2--6 reps @ 60% Set 3--4 reps @ 70% Set 4--2 reps @ 80% Set 5--2 reps @ 90% Set 6--1 rep @ 95%*Rest 3 mins b/t setsB. For Time: 21-15-9 Deadlifts 225/155 Burpees over Bar

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October 11, 2017

A. 5 Sets: 2-3 Shoulder Press *Rest 2-3 Mins B/T SetsB. For Max Cals/Reps: 3 Min Cal Row 4 Min Rest8 Minute AMRAP: 5 Strict Pull-Ups 10 Push-Ups

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October 10, 2017

A. Back Squats Set 1--5 reps @ 55% Set 2--5 reps @ 65% Set 3--3 reps @ 75% Set 4--2 reps @ 85% Set 5--2 reps @ 90% Set 6--1 rep @ 95% Set 7--2 reps @ 90% Set 8--1 rep @ 95%Rest 2 Mins B/T SetsB. 3 Rounds for Time: 500m Row 10 Hang Squat Cleans 155/105 20 Toes To Bar*15 Min ...

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October 9, 2017

A. Complete the following in 20 mins... 4 sets of 2 High Hang Snatch @ 50-65% 4 sets of 1 Hang Snatch @ 65-80% 4 sets of 1 Snatch @ 80-95%B. CrossFit Games Open Workout 11.1 10 Minute AMRAP: 30 Double Unders 15 Power Snatches 75/55

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October 6, 2017

A. 10 Sets: Clean & Jerk *Clean can be power or full. Split Jerks *Rest 2 mins b/t setsB. "Elizabeth" For Time: 21-15-9 Power Cleans 135/95 Ring Dips

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October 5, 2017

A. Deadlifts Set 1--8 reps @ 50% Set 2--6 reps @ 60% Set 3--4 reps @ 70% Set 4--2 reps @ 80% Set 5--2 reps @ 85%*Rest 3 Mins B/T SetsB. 5 Rounds For Time: 25 KB Swings 55/35 20 Goblet Squats 15 Box Jumps 24"/20"*20 Min Timecap

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