Strength/skill Clean (squat) and Jerk EMOM (15 Min): Warmup to a fairly comfortable yet challenging…
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Skill Pull up/muscle up progressions: Utilize progression whiteboard and coach’s recommendations to determine which accessory…
Strength- Pull, hang snatch + snatch: From floor perform first and second pull of the…
Warmup- Cycle following exercises for 10 minutes: Increase weight accordingly as you move through exercises…
Skill Pull up/muscle up progressions: Utilize progression whiteboard and coach’s recommendations to determine which accessory…
Skill Rowing: Partners each sprint 100, 200, 300, 400 and 500 meters on the rower,…
Strength Hang squat clean x 2 (Not TNG) x 6 rounds: Reset before each attempt and…
Strength Bench Press 6 x 4 @ 75-85% 1RM: Warm up to 75% for first…
Anchor CrossFit’s 6th Annual Barbells for Boobs Heats start at 10am and run every 25…
