22 August 2017

A. 8 Minutes of Skill Warm Up and Development: Squat Clean – https://www.youtube.com/watch?v=9ujMWHBX5CU – https://www.youtube.com/watch?v=7j1PGrIF3xo (I spy Dave Castro) B. Every 90s for 15 minutes (10 sets): Hang Clean + Clean Build to heavy. C. 4 Sets: 20 Wall Ball (20/14) 5 Power Cleans (75% of Part B) Rest 1 Minute

18 August 2017

8/14/2017 Monster Mash courtesy of CrossFit Linchpin A. AMRAP 9 Minutes 9 Deadlifts (84/61) 9 Chest-to-Bar Pullups 9 Knees-to-Elbows Rest 5 Minutes B. AMRAP 10 Minutes 10/7 cal Row 5 Hand Release Pushups 10 Push Press (52/36) Rest 5 Minutes C. 27-21-15-9 Reps of: MedBall Situps (20/14) Wall Ball (20/14)

17 August 2017

A. 4 Sets Not for Time: 10 Single Leg Deadlifts each leg 6 Lateral Jumps Over 6 Parallettes 10 Hollow Rocks B. 8 Minutes of Skill Warm Up and Development: Double Unders – https://www.youtube.com/watch?v=vC8zaQyNiiM – https://www.youtube.com/watch?v=9FLc4h5mhrk&t=91s C. 3 Sets: 50 Double Unders 25 KB Swings (24/16) 10 Burpees Rest 2 minutes between sets.

15 August 2017

A. Every 2 Minutes for 16 Minutes: Snatch Pull to Hip Crease + Snatch Pull + Snatch Build to heavy. B. 8 minutes of Skill Warm-Up and Development: Handstand / HSPU – http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 – http://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 – http://gymnasticswod.com/content/strict-handstand-push-progression C. AMRAP 10 Minutes 10 HSPU / Pushups 20 Alternating DB Snatches (50/35)