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CROSSFIT CLASS: SKILL/STRENGTH OHS 7 x 1 @ approx. 90% - 93% METCON 21-15-9 Overhead Barbell Lunges (63/95) Russian Swings (20/28kg) Run 400m

CROSSFIT CLASS: SKILL/STRENGTH EMOM: 15 minutes, alternating 2 ADAP Rope Climbs (or scaled from floor) 20-30 sec. Tuck Hold on Rings/Static 5 Broad Jumps for distance. Sub for tuck hold: Support hold METCON 3 Rounds: 30 Wall Balls 20 Push-ups 15 T2B

CROSSFIT CLASS SKILL/STRENGTH Power Clean 7x1 @ approx. 90-93% METCON AMRAP 15 Minutes 4 Power Clean (113/155) 50m Sprint 8 T2B Rest 30 Seconds.

CROSSFIT CLASS: SKILL/STRENGTH OHS 8 x 2 Work up to approx. 80-85% METCON 7 Rounds: Rest 1 minute in between. 6 Front Squat 3 Jerk (123/175) (93/135) (Moderately challenging loads)

CROSSFIT CLASS: SKILL/STRENGTH EMOM: 7 Minutes 10 Pull-ups (stick with the method you used for PU test day on week one) EMOM: 7 minutes 1 x Wall Walk (hold for approx. 10 seconds) 20-30 Handstand Hold 3-5 HSPU (kip, stict, deficit) METCON 12-10-8-6-4-2 Dumbbell Snatch...

CROSSFIT CLASS METCON Partner WOD: Rows 1 & 2: While one person rows 500m, the other person does max rep sit-ups. Switch for a total of sit-ups between the team. Rows 3 & 4: While one person rows 500m, the other person does max wall-balls. Switch for a total...

CROSSFIT CLASS: SKILL/STRENGTH Every 90 seconds: 7 rounds 3 x Back Squat @ approx. 85% Work up to your loading first. METCON 2x3 min AMRAP, 1 min rest between rounds: 5 Hang Clean to Thruster (start from pockets) (73/105) 7 Ring Dips or 3 MU *1 minute rest, then......

CROSSFIT CLASS: SKILL/STRENGTH EMOM: 20 Minutes Clean and Jerk Climbing weight to heavy singles. METCON Climbing Ladder 2-4-6-8-10-12-14-16 Deadlift (113/165) (93/135) Pull-ups (C2B/Chin/Scaled) 15 Minute Cap

CROSSFIT CLASS: SKILL/STRENGTH Power Snatch Complex - Approx. 20 minutes (climbing) 1 Snatch Pull 1 Power Snatch from below knee 1 Power Snatch from above knee METCON AMRAP: 10 Minutes 10 Power Snatch (63/95) (43/75) 10 Wall Balls (14/20) UPCOMING AT TAL: Quick...

CROSSFIT CLASS: SKILL/STRENGTH 7 Rounds, Every 90 seconds: OHS x 4 @ Approx. 70% Go slightly heavier than last week. METCON 2 Rounds: 30 Back Squat (83/125) (63/105) 30 Shoulder to OH (same bar) UPCOMING AT TAL: If you haven't yet, mark your calendars for our first...