AMRAP 15m20 calories rowing20 (10 per side) kb hang clean & jerk 35/little red 20 abmat situps

10 rounds for time 8 deadlift 95/65 6 hang power clean 4 shoulder to overhead

Amrap 12m 12 kb swings 53/35 12 box over 20”

5 Rounds for time: 10 power snatch 95/65 (from the ground) 20 push-ups 30 abmat sit-up

Amrap 12 6 per side kb hang clean & jerk 53/35 12 burpees

CrossFit baseline: For time: 500m row 40 squats 30 abmat sit-up 20 push-ups 10 pull-ups This is meant to be a 100% effort. Sub 5 minutes is ideal. Warm up well. You should have a sweat going before starting. Post wod recommendations: Trap bar deadlift 5×5 Superset Strict pull ups – choose reps.

This is a view of my process or personal method for creating workout plans in three month blocks.  It’s not…

This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…

What is the best way to warm up?  So I am not creating warm ups any more.  This is for…