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Main - SportView Public WhiteboardSnatch Balance Warm UpPart ASnatch Balance (1 Snatch Balance + 2 OHS)Performed 10 Mins EMOM *Suggested weights (115/75) (95/65)Part BMetcon (AMRAP - Reps)17 Min AMRAP 10 Hang Squat Snatches (95/65) 20 HSPU (1 abmat) 30 TTB 40 Air Squats 50 Cal Row...

Main - Basic TrainingView Public WhiteboardPart AMetcon (Time)400m Farmer's Carry (24/16) (one kb in each hand)Part BMetcon (Time)1 Mile Run then: 10 Burpees 20 Box Jumps (24/20) 30 KB Swings (24/16) 40 Lunge Steps (20 per leg) 50 Push Ups *17 Minute CapMetcon (AMRAP - Reps)If you get Capped out on metcon,...

Main - SportView Public WhiteboardMovement Prep / Shoulder MobilityWeightliftingBench Press (In Pairs:)1x8 @75 % 1x6 @ 80% 1x4 @ 85% AMRAP 90% *record amrap weight and repsMetconMetcon (No Measure)In rounds of 3,5, and 7 minutes : 500m Row 10 Burpees 20 Box Jumps 30 KB Swings (24/16) 40 Double Unders *Score total reps per round *Rest...

Main - Basic TrainingView Public WhiteboardPart AMobility Partner Quad SmashPart BMetcon (AMRAP - Rounds and Reps)In 17 Minutes, AMRAP: -9 Snatch Grip Dead Lifts (75/55) -6 Power Snatch -3 Overhead Squats *At 4 Mins, 10 Mins Run 400m...

Main - Basic TrainingView Public WhiteboardPart ACrossFit Games Open 12.1 (AMRAP - Rounds and Reps)7-Minute AMRAP of: Burpees to a 6" targetPart BMetcon (Time)3 Rounds For Time -400m Run - 25 Sandbag Back Squats (Black/Green) *15 Minute Cap...

Main - Basic TrainingView Public WhiteboardMobilityAnkle (You will need blue or green band)Part AMetcon (AMRAP - Rounds and Reps)Death By Slamballs (30/20) Minute 1- 2 reps Minute 2- 4 reps Minute 3- 6 reps ...