Pre-workout skill 3 rounds: 1:00 front scale practice 1:00 back scale practice 260219 For distance: - RX - For distance: 30:00 on any machine - INTERMEDIATE- Same as Rx'd -BEGINNER- For distance: 10:00 on any machine 5:00 rest 10:00 on any machine - MASTERS 55+ - Same as Rx'dRead more

Open 18.1 AMRAP - RX - AMRAP 20: 8 toes-to-bars 10 single-DB hang clean and jerks (35/50 lb) 12/14-cal row - Perform 5 clean and jerks with one arm, and then switch. - INTERMEDIATE - AMRAP 20: 8 hanging knee raises to chest level 10 single-DB hang clean and jerks (20/35 lb) 12/14-cal row - Perform 5 clean and jerks with one arm, and then switch - BEGINNER - AMRAP 20: 8 hanging knee raises to waist level 10 single-DB hang clean and jerks (10/20 lb) 8/10-cal row - Perform 5 clean and jerks with one arm, and then switch. - MASTERS 55+ - AMRAP 20: 8 toes-to-bars 10 DB hang clean and jerks (20/35 lb) 12/14-cal rowRead more

260217 - RX - On a 15:00 clock: Find a heavy single bench press Bench press 3-3-3-3-3-3-3-3 - Lift 50-60% of heavy single loading. - INTERMEDIATE - Same as Rx'd - BEGINNER - On a 15:00 clock: Find a heavy single bench press Bench press 3-3-3-3-3 - Lift 50-60% of heavy single loading. - MASTERS 55+ - Same as Rx'd Post-workout skill Every 2:00 for 4 rounds: 5 wall-ball push presses for max height 10 sumo deadlift high pulls from the high hang then... Accumulate: 100 light band tricep push downsRead more

Pre-workout strength Every 2:00 for 4 rounds: 1 power snatch + 2 overhead squats 260216 Every 5:00 for 25:00: - RX - Every 5:00 for 25:00: 400-m run 15 overhead squats (65/95 lb) - Rest the remainder of the 5:00. - INTERMEDIATE - Every 5:00 for 25:00: 400-m run 10 overhead squats (55/75 lb) - Rest the remainder of the 5:00. - BEGINNER - Every 5:00 for 25:00: 200-m run 6 overhead squats (35/45 lb) - Rest the remainder of the 5:00. - MASTERS 55+ - Every 5:00 for 25:00: 400-m run 10 overhead squats (55/75 lb) - Rest the remaining time in the 5:00 window.Read more

Pre-workout strength 5 sets: 5 deadlifts - Build in load. 260215 For time: - RX - For time with a partner: 30-24-18-12-6 Deadlifts (155/225 lb) 30-24-18-12-6 Synchronized burpees-over-the bar - INTERMEDIATE - For time with a partner: 30-24-18-12-6 Deadlifts (105/155 lb) 30-24-18-12-6 Synchronized burpees-over-the bar - BEGINNER - For time with a partner: 15-12-9-6-3 Deadlifts (35/45 lb) Synchronized burpees - MASTERS 55+ - For time with a partner: 30-24-18-12-6 Deadlifts (105/155 lb) 30-24-18-12-6 Synchronized burpees-over-the barRead more