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SKILL/STRENGTH Strength/Skill: Retest Push-up Volume 3 Attempts: Rest exactly 2 minutes in between. Max Push-ups for 1 minute Use the same method as you did on Week 1 (July 1st) Overhead KB Waiter Carry (50m Total) 3 x Each Arm 25m with right arm/25m with left arm...

SKILL/STRENGTH 20 Minutes: Clean - Retest for 1RM (Last time attempted was July 2nd) METCON 21-15-9 Power Clean (83/125) (63/95) Box Jumps (20/24) Overhead Plate Lunges Total (45/35)(35/25) UPCOMING! Hey everyone just a heads up that we are hosting our first Olympic...

CROSSFIT: SKILL/STRENGTH For Quality: 5 Rounds Max time flexed Arm Hang (chin-up grip) 30-45 Second Handstand Hold (nose to wall or kick-up) 6 Candlestick Roll to pistol (total) 5 Tall Box Jumps (challenging) Variations: 3-4 negatives, 10m Handstand walk practice, 2...

SKILL/STRENGTH Front Squat @ approx. 90% 7 x 1 METCON For Time: 12-10-8-6-4-2 Front Squat (93/135lb) 2-4-6-8-10-12 HSPU (Scale strict DB Press)

SKILL/STRENGTH For Quality: 4 Rounds 15-20 GHD Sit-ups 1 minute Ring Plank or ADAP 5-7 Strict T2B or ADAP 12 Straight Arm Plate Twist METCON For Quality: 5 Rounds, move up in weight as your reps decrease. For top weight. Take your time in between rounds. Aim for TnG...

SKILL/STRENGTH Deadlift @ approx. 80-85% - Sets across 7 x 2 METCON 3 Rounds: 25 Push-ups 20 Deadlifts (113/165) (93/135) 15 C2B/Chin/Ring Pull-ups

SKILL/STRENGTH 1 Clean Pull + 1 Clean @ approx. 90% 7 Sets For more advanced, aim for sets across. For intermediate, aim for last 4 sets to be at 90%. METCON Cash In: 500m Row 100m Overhead Barbell Carry (93/135)(63/95) 50 Russian Swings (20/28kg) 25 Back Squats with...

Olympic Lifting Last 3 sets at 90% 5x1 Snatch 5x1 Clean and Jerk 5x1 Back Squat x15 High Box Jumps 3x20 Partner Leg Throws Mobility: Overhead

CROSSFIT: SKILL/STRENGTH Sled Push - (3 or 4 per sled, take turns) 4 x 40 feet per person. Max Weight. Climbing load to challenge 4 heavy attempts. Strength based, not a sprint. METCON Buy In: 20 Ring Dips (or Scale) Then: 12-9-6 Renegade Man-Makers (30/40lb)...

SKILL/STRENGTH Overhead Squat @ approx. 70% 5 x 5 Climbing Load METCON For a total of 10 minutes: Run 800m, then score is total reps of: 10 DB Snatch (30/40lb) 8 Box Jumps (20/24in)