Weightlifting:nA) FS + Split Jerk: 60/3+3, 70/3+2, 75/3+2*3 setsnB) Snatch High Pull + Hang Power Snatch: 60/3+3, 70/3+2*4 setsnStrength:nA) BS: 3x10 @ 70%nB) BN Snatch Grip Press: 2x10 AHAPnC) 3x10 strict toes to bar … [Read more...]

Strength:nA) Push Press + Split Jerk: 60/3+1*4 sets, nB) Jerk Dips: 100/3, 110/3, 120/2*3 setsnC) Close Stance BS: 100/2*3 sets, based off clean maxSkill:nEMOM x 10 min:nEven Min: 10 Strict TTBnOdd Min: 30 sec of attempting Free-Standing HS Hold6 … [Read more...]

Weightlifting:nA) Clean @ Hip: 60/3, 70/3, 75/2*2 setsnB) Clean + Jerk from blocks @ top of knee: 60/3+2, 70/3+1, 75/3+1*4 setsnC) Clean Pull to explode + clean pull: 85/5+5* 3 setsStrength:nA) Jerk Balances: 60/4*5 setsnB) Jerk Drives: 90-100/3*4 … [Read more...]

Strength:nA) Power Clean + Hang Clean + Jerk: Work to heavy set of 1+1+1 x 3 sets across nB) Clean Pull to explode + Clean Pull: 100/2+2*4 setsConditioning:n800m run x 4 sets: Alternate 1 @ 70% intensity, 1 @ 90% intensity, rest 3:1Skill:nAccumulate … [Read more...]

With 14.5 in our rearview mirror I know many of you are excited to move on to the next phase. From the looks of it, because of video submissions, CrossFit headquarters will not announce the regional competitors until at least a week from now. For … [Read more...]

Strength:nA) Snatch + Snatch 2in off floor: 60/1+2, 70/1+2, 75/1+2*3 setsnB) FS: EMOM x 6 min: 3 reps @ 75%Skill:n5 Rounds:nA1) 6-8 Chest To Ring Strict Pullups, rest 90 secnA2) 6-8 Weighted Ring Dips, rest 90 secOpen 14.5 RepeatORGo play something, … [Read more...]

Weightlifting:nA) Muscle Snatch + Pause OHS x 5 sec: 50/5+1, 60/3+1*3 setsnB) Snatch From Blocks @ hip: 70-75/3*5 setsnC) Snatch Deadlift: 3 sets of 10 at medium-heavy weightStrength:nA) FS: 3x7 @ 70%nB) Strict Press: 2x10 AHAPnC) 3x1 min plank hold … [Read more...]

nIn case you haven't been paying attention to some of the Deep Barbell comments or remarks on max week then you likely haven't noticed many lifters were short of their PR weights this weekend or did not hit the numbers they thought they were capable … [Read more...]

I hope everyone is thoroughly enjoying the destruction that is 14.5 right now. It looks like a world of hurt and as such I will continue to put off completing it. Likely forever.I want to get yall 2 quick things today. First, many of you inquired … [Read more...]

Rest DayOROpen 14.5 … [Read more...]

Rest Day … [Read more...]

Strength:nA) CleanJerk (THIS IS NOT A CLEAN AND JERK): 70/3*3 sets. Rest 2 min. Think Clean directly into Split Jerk with no pause. Like a thruster but into a split jerk.B) Pause FS: 4 sets of 2 @ 70%, 3 sec pause in the bottom, rest 2 … [Read more...]

Weightlifting:nA) CJ: Max: Use no less than 5 sets and no more than 7 sets to get to 95% and work to max. Allow for 2-4 misses.nStrength:nFS: 3RM … [Read more...]

The reactions to this one were timeless. We all knew it was coming but I love the curveball of no time cap (minus the fact that it basically forces me to hurt). I haven't seen a whole lot of people test this one yet but here's what we know so far. … [Read more...]

"I give you thanks, O LORD, with my whole heart;nbefore the gods I sing your praise;nI bow down toward your holy templenand give thanks to your name for your steadfast love and your faithfulness,nfor you have exalted above all thingsnyour name and … [Read more...]