​ ​​ Strength 1 A1 - Power clean + Hang squat clean -Build to a heavy double of the complex, then repeat that weight 2-3x [...]

Partner WOD 20 RFT 4 DB snatch/total (alternating) 6 Burpees over the DB 8 Goblet squats 12/10 cal row Rx - 1-50/35   Accessory work [...]

Strength A1 - Barbell reverse lunge 3 x 10/total *Alternate steps A2 - 90/90 Hip Switch - 3 x 8-10/total Workout Tabata* KB Swings (70/53) [...]

Workout Old City Benchmark #5 5 RFT 400m run 15 Deadlifts (225/155) Compare to 10/24/22 Compare to 6/14/22 Compare to 4/13/22

Workout 20 min AMRAP 2 Rounds of “Cindy” 12/9 cal Bike “Cindy” is 5 pull ups, 10 push ups, 15 air squats

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away [...]

Workout CrossFit Open 20.5 (scaled) For time, partitioned any way 40 Pull ups 80 cal Row 120 Wall balls (20/14) *20 min time cap

Strength A1 - Back squat -Build to a Heavy 5 and repeat 2-3x A2 - Standing broad jumps^ - 3 x 5 ^Walk back to [...]

Strength A1 - Snatch Grip Deadlift -Build to a Heavy 5 and repeat 2-3x A2 - Straight leg hip abduction - 3 x 10 Workout [...]