Skill Work On a 5:00 clock: L-sit skill work 260809 - RX - 10 rounds for time with a partner: 30 KB swings (35/53 lb) 30-m bottoms-up KB carry (35/53 lb) - Partners alternate rounds. - Nonworking partner accumulates time in an L-sit hold. - INTERMEDIATE - 10 rounds for time with a partner: 30...Read More

Community Cup Workout #1 SKILL WORKPre-workout:On a 8:00 clock:Build to a heavy 5-rep touch and go push jerk from the floor– Athletes may NOT rest with the bar in the front rack between reps. RXFor time:1,000-m rowthen…5 rounds of:25 pull-ups7 shoulder-to-overhead (85/135 lb) INTERMEDIATEFor time:1,000-m rowthen…5 rounds of:15 pull-ups7 shoulder-to-overhead (65/95 lb) BEGINNERFor time:1,000-m rowthen…5...Read More

260806 - RX - Every 4:00 for 5 rounds: Air bike for sustained watts - Use the first minute to see how high you can keep the watts for the entire minute. - Rest the remaining time. - For the remaining 4 rounds, only bike as long as you can keep the watts above what...Read More

260805 - RX - For load: Power clean 3-3-3-3-3Read More

Skill Work On a 10:00 clock: Low-ring and strict muscle-up drills Muscle-Up Annie - RX - For time: 50 double-unders 50 AbMat sit-ups 5 strict muscle-ups 40 double-unders 40 AbMat sit-ups 4 strict muscle-ups 30 double-unders 30 AbMat sit-ups 3 strict muscle-ups 20 double-unders 20 AbMat sit-ups 2 strict muscle-ups 10 double-unders 10 AbMat sit-ups...Read More

260803 - RX - 3 rounds for time: 800-m run 15 overhead squats (105/155 lb) - INTERMEDIATE - 3 rounds for time: 600-m run 15 overhead squats (75/105 lb) - BEGINNER - 3 rounds for time: 400-m run 10 overhead squats (35/45 lb) - MASTERS 55+ - 3 rounds for time: 800-m run 15 overhead...Read More

Skill Work Every 2:00 x 5 rounds: 1 power snatch + 1 hang power snatch - Build in load to workout weight or just above. 260802 - RX - AMRAP 16 with a partner: 2 legless rope climbs 4 power snatches (105/155 lb) - Add 1 power snatch every round until time runs out. -...Read More

260801 - RX - 5 rounds for time with a partner: 20 DB hang power cleans (35/50 lb) 20 DB push presses 200-m DB farmers carry - Share the work as desired. - Use two dumbbells. - INTERMEDIATE - 5 rounds for time with a partner: 20 DB hang power cleans (20/35 lb) 20 DB...Read More

260731 - RX - For time: 2 ring muscle-ups 2 back squats (155/225 lb) 4 ring muscle-ups 4 back squats 6 ring muscle-ups 6 back squats 8 ring muscle-ups 8 back squats 6 ring muscle-ups 6 back squats 4 ring muscle-ups 4 back squats 2 ring muscle-ups 2 back squats - INTERMEDIATE - For time:...Read More

Skill Work Triple-under or crossover practice 260730 - RX - AMRAP 12: 6 calorie bike 12 toes-to-bars - Every 2:00, starting at :00, stop and perform 12 box jumps (24/30 in). - Pick up wherever you left off before each set of burpees - INTERMEDIATE - AMRAP 12: 6 calorie bike 9 toes-to-bars - Every...Read More