Touch & Go Snatch

7 Minute EMOM @ 95/135,  Rx 5 reps, Comp. 7 reps

3 minutes rest

4 Rounds for Time

- 10 burpees

- 10 T2B

- 5 Snatch (100/165)

Happy Valentines Day!

W.O.D.

11.3 - 5 min AMRAP

Squat clean and jerk (110/165)

Dead lift 8-6-4-2-2-2-2

W.O.D.

9 minute AMRAP

- 3 DL (205/315) comp- (225/345) - 6 HSPUs - 9 Burpees

100 T2B (every time you come off the bar, 15 wall balls (14/20)

25 min cap

W.O.D.

- 100 KB swings (35/53) - 100 Box jumps (20/24) - 100 HR push-ups - 100 DUs

W.O.D.

3 rounds for time (95/135)

- 5 Snatch - 7 OHS - 9 Squat clean - 12 S2OH - 15 DL

Dead lift - 10-8-6-4-5-6-7

(The weight you use for set of 4 you will use for the rest of your sets)

 

W.O.D.

21-15-9 (with 25 HR push-ups between every round)

- Deadlift (165/245) - Box jumps (24/30) - 25 HR push-ups

"Bring Jackie up, bring Jackie down"

- 1000m row

- 50 thrusters (35/45)

- 30 pull ups

- 50 thrusters (35/45)

- 1000m row

  2 time scores for this W.O.D., Jackie split time and time for completing the whole thing.

Press 10-10-10+

 

W.O.D.

Just Show Up and it will be revealed....

Back Squat 12-10-8-6-6-7-8-9

(the weight you use for your set of 6, you will continue to use for the rest of your sets)

W.O.D. 5 rounds for time - 20 pull ups - 20 wall ball (14/20)

7 minutes to get 1RM power clean

W.O.D. 13.4

7 min AMRAP ladder 3/3, 6/6, 9/9, 12/12 keep going up 3 reps until 7 min is up

- Clean and jerk 95/135 - T2B

Snatch Technique

8 min AMRAP

- 8 C2B

- 8 Front rack walking lunges (115/165)

CrossFit Total

- 1 Rep Back Squat

- 1 Rep Strict Press

- 1 Rep Dead Lift

Rope Climb Technique

W.O.D.

- All out 2000m Row

MU Drills and Technique

W.O.D.

- 120 DU

- 12 MU

- 90 DU

- 9 MU

- 60 DU

- 6 MU