Strength Snatch + 2 Overhead squats 50% of 1RM or heavy complex Workout 4 RFT 20 OH Lunges - empty BB 20 Dips 200m run [...]

  “Snapper” (Sean typing here:) This workout is in honor of Mike Marriott, one of my very first CrossFit coaches way back in 2009 at CrossFit [...]

Strength Power snatch + Overhead squat heavy single Workout 2-4-6-8-10 Dbl KB clean Dlb KB lunge (total steps, alternating) Single KB Snatch (per arm) Rx [...]

**CrossFit Open Workout 18.5 = 12.5 = 11.6** Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters [...]

Strength Back squat (taper) 3 x 5 @ 50% or heavy 2 Workout 3 RFT 2 Wall walk 20 Sit up (or 15 GHD) 20 [...]

Strength Snatch Grip Deadlift *3x3 @ 1 RM Snatch or 110%, but not AHAP Workout 21-15-9 Hang power snatch - 115/75 Sumo DL High pull [...]

Strength 1 Clean and Jerk Heavy single Strength 2 Yates Row 3x8 @ AHAP *This is an underhand (supinated), torso slightly more upright row Cashout [...]

Workout 3 RFT of 400m run, then 3 rounds of 12 Deadlifts 9 Hang power cleans 6 Push jerks Rx - 155/105 ^The workout starts [...]

"32 Hokies" 7 RFT 4 Squat Clean & Jerks (135/95#) 16 Deadlifts (135/95#) 32 Double Unders **On April 16, 2007, a student at Virginia Tech [...]

Strength Back squat 2-2-2-2-2 w/ 3 sec pause Workout 15 min AMRAP 200m run 8 Push ups 16 KB swings - Rus 53/35 24 Air [...]