Couplet

Jazz Hands

Every 2 minutes for 20 minutes: Snatch 1.1 *work to heaviest weight of the day and work on pulling under the bar with moving your feet to avoid any press out. 7 min AMRAP 3-6-9-12-etc Thrusters (95/65) 25 double unders

Look Who’s Talkin’

Strength 6×6 Every 2 minutes: Squat clean + Front squat( 65-70%1RM) 1 + 5 2 + 4 3 + 3 4 + 2 5 + 1 6 + 0 The way this works is the 1st number represents the squat clean reps and the 2nd represents front squat reps. Squat cleans cleans are not touch […]

Knick Knacks

3 rounds NFT 10 pullups 30 Double unders 12 GHD sit ups * This is skill work. If the movement and rep scheme is easy then challenge yourself and make these unbroken sets. Make them butterfly pullups. Whatever level you are at you need to make sure these skill pieces are progressing you. Advanced athletes […]

21-15-9?

Every 2 minutes for 16 minutes: Hang snatch + snatch Work to something heavy.  Work on pulling under the bar without a press out. For time 45 Deadlifts (245/165) 45 bar facing burpees

Born to Hand-Jive

5 sets of: Front squat x 3 @20X1  (tempo) Rest 20 sec 8-10 strict ring rows Rest 3 min For time 15-12-9 Mutant makers (115/85) Burpees * a mutant maker is 1 squat clean from the ground into a thruster

Hold The Door

3 sets of: Bulgarian split squat x 8 (each leg) Rest 30 sec 60 sec Handstand hold Rest 3 min * if proficient at handstand holds, perform 5 wall climbs instead. Athletes may also choose to do sets of max reps HSPU’s with max 1 abmat. CrossFit.com Girl Name WOD Benchmark “Annie” For time 50-40-30-20-10 […]

Sound of Silence

3 sets not for time: 30 double unders 12 T2B 14 alt pistols MetCon – 3 sets of: 5 min AMRAP 500m row 40 KB swings Max reps T2B Rest 5 min between sets.

Summertime Blues

For time 50 sit-ups 4 rounds of: 10 Box jumps (24/20) 10 Bodyweight DL 30 burpees Stretch/mobility remainder of time

Brass Monkey

Every 2 minutes for 20 minutes: Power snatch x 1 Build across the 10 sets. 5 rounds for time 6 OHS (155/110) 30 Double unders

Who’s Bad

Every 2 minutes for 20 minutes: Clean and Jerk 1.1 (single, then very brief reset for another single) Build across the 10 sets For time:  “Diane” c/o CrossFit.com 21-15-9 Deadlift (225/155) HSPU