Skill Work: Handstand Push-ups EMOM 6 mins straight set of Handstand Push-ups Weightlifting: Push Press + Push Jerk + Split Jerk E2MOM 14 Mins 1 push press + 1 push jerk + 2 split jerks at 90% of your max push press WOD: 5 Rounds For Time -CAP 21 Minutes 21 russian Kettlebell swings 32/24…

Skill Work: Tabata Chest-To-Bar Pull-ups Weightlifting: Back Squat + Front Squat Complex E2MOM 12 Mins 2 Front Squat plus 3 Back Squat @ 93% Max Front Squat. This complex is a combination of both back squats and front squats all from the rack based on a percentage of your 1 RM Front Squat! DO FRONT…

Skill Work: Muscle-ups EMOM 6 minutes straight set of muscle ups Weightlifting: Snatch Grip Deadlift E2MOM 14 Minutes 3 snatch grip deadlifts plus 1 snatch high pull at 95% of max snatch WOD: Crossfit Open 14.5 plus Burpees For time* 27-21-15-9 Row for Calories Thrusters 95/65 Lateral Burpee over bar This workout is going to…

Skill Work: Pistols (Tabata Pistols) Use this opportunity to work on pistol progressions or technique if you are already doing them! Weightlifting: Hang Squat Clean + Thruster E2MOM 14 Mins 1 hang squat clean from the knee into two thrusters at 85% of Max Thruster Hang Squat Clean from the knee straight into a thruster,…

Skill Work: Banded Strict Pull Ups EMOM 6 Minutes of MAX banded strict pull ups. Choose a Band that you can use, both men and female do as many reps WITH bands Weightlifting: Romanian Deadlift E2MOM 12 Minutes of 5 Romanian Deadlifts at 65% of max Deadlift alternate with 2 Bar Muscle ups OR 1…

Plyometric Accessory: Box Jumps Tabata Burpee Box Jumps Weightlifting: Push Press + Push Jerk + Split Jerk E2MOM 14 Mins 1 Push Press + 2 Push Jerk + 2 Split Jerk @ 90% Max Push Press. This complex involving Push Press + Push Jerk + Split Jerk based on percentage of your push press WOD:…

Skill Work: Tabata Plank/Russian Twists Alternating Weightlifting: Back Squat + Front Squat Complex E2MOM 14 Mins 4 B.S + 2 F.S @ 85%-90% OF MAX Front Squat. This complex is a combination of both back squats and front squats all from the rack based on a percentage of your 1 RM Front Squat! WOD: For…

Skill Work: Weighted Pull-ups EMOM 6 Mins 4 weighted pull ups Weightlifting: Snatch Grip Deadlift E2MOM 14 Mins 3 snatch grip deadlifts plus 1 snatch high pull at 90% of max snatch WOD: You have the option today of doing EITHER WOD A or WOD B WOD A: CrossFit Games Open 11.5 20-Minute AMRAP of:…

Capacity: 1-Mile Run for Time Max Effort 1-Mile Run Weightlifting: Power Snatch + Hang Squat Snatch E2MOM 12 Minutes 3 Power Snatch plus 1 Hang Squat Snatch 65% of 1 rep max. Complex involves the combination of power snatch and hang squat snatch. WOD: CrossFit Games Open 11.4 10-Minute AMRAP of: 60 Bar-Facing Burpees 30…

Skill Work: Tabata Hand Stand Hold Weightlifting: Romanian Deadlift E2MOM 14 minutes of 5 Romanian Dead Lift at 60% of MAX Deadlift. Alternate with either rope climb or bar muscle up on other minute! If you have lifting straps go and use these, we want to get that back as parallel as possible to the…