Author: Rachael Graves

Strength 1 Snatch High Pull+1 Hang Power Snatch+1 Power Snatch Workout AMRAP x 15 MINUTES1 Power Snatches 15 Box Jumps 100m Run *Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…).

The CrossFit Games are this week! What is the difference between what you see at the CrossFit Games and what takes place in CrossFit gyms around the world? Anyone can go to a CrossFit gym to start the climb toward better fitness and a healthier life. The CrossFit Games are where you go when you’ve […]

Strength Bench Press Workout 6 SETSON A 3:00 RUNNING CLOCK…30/24 Cal RowMax Reps in the Remaining Time… ODD ROUNDS: BurpeesEVEN ROUNDS: Pull-Ups or Ring Rows -Rest :30 b/t Sets-

Strength Deadlift (Build to a Moderate-Heavy 3-Rep Library Deadlift) Workout AMRAP x 15 MINUTES1 Library Deadlift (100% of 3-Rep Deadlift)7 Box Jumps 14 Plate Ground to Overhead (Athlete Choice)35 Double Unders

Workout FOR TIME:60/48 Cal Bike40 Toes to Bar60 Alt. Lunges50/40 Cal Bike30 Toes to Bar50 Alt. Lunges40/30 Cal Bike20 Toes to Bar40 Alt. Lunges

Workout “MYMC 22.3” 15 ROUNDS FOR TIME1 Ring Muscle-Up3 Thrusters 6 Burpee Over Bar

Workout 5 SETS:ON A 3:00 RUNNING CLOCK…15/12 Cal Row*20 Alt. Single Arm Russian KB Swing Max Alt. V-Ups in Time Remaining… -No Extra Rest b/t Sets- *Increase Row by 5/4 Cals each Set.Set 1: 15/12Set 2: 20/16Set 3: 25/20Set 4: 30/24Set 5: 35/28

Workout “CINDY-RELLA”AMRAP x 6 MINUTES3 Strict Pull-Ups6 Feet Elevated Plate Push-Ups9 Plate Front Squats (Athlete Choice) -Rest 1:30- AMRAP x 7 MINUTES4 Chest to Bar Pull-Ups8 Hand Release Push-Ups12 Jumping Air Squats -Rest 1:30- AMRAP x 8 MINUTES5 Pull-Ups10 Push-Ups15 Air Squats

Strength Clean and Jerk (Build to a 1-Rep Heavy*) Workout “THE CALI BEAR” EVERY :30 FOR 20 MINUTES1 Power Clean & Jerk

We can look forward to some heavy barbell work this week! We will test a 1 RM Clean + Jerk on Tuesday, Thrusters on Thursday, and we are rounding out the week with a Deadlift Sunday.  Make sure to add in some hip / hamstring mobility and stay hydrated in this heat before hitting heavy […]