SPLIT JERK checklist: 1) split stance 2) recovery from split position 3) split stance from drive position 4) start position: a) front...

Gymnastics A) EMOM 8 Odd: 20sec - supinated ring rows Even: 30sec - rower pike ups B) EMOM 8 Odd: 10-20 sec ring dip top position hold...

FBB 4 rounds 10/10 Renegade rows 10/10 Contralateral DB one leg RDL Rest 1:00 Metcon Buy in: 500m / 400m ski erg 21-15-9 Swing 24/16kg...

Weightlifting E3MOM for 12min 1/2 kneeling Filly press x10/10 Metcon EMOM 20 Odd: 10 Thruster 40/25 Even: 1 round of strict Cindy* *Cindy...

Gymnastics Emom 14 Work : rest (30/30) Odd: hollow body pullovers Even: bent double leg lifts Metcon 500m Ski/row 42 abmat sit ups 21...

Weightlifting: A) 5min to find moderate load for BSQ B) E2MOM 10 5 Back Squat Metcon: Inspirace by#BOE19 Amrap 6 Alternating Dumbbell...

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POWER JERK checklist: 1) grip 2) front rack position 4) press behind neck 5) overhead position 6) press 7) dip & drive 8) push press 9)...

Weightlifting: A1) Front foot elevated split squat 4x10/10 @2020 A2) Banded Hamstring Curls 4x30 Rest 2min between rounds Metcon: 500m...

Weightlifting A1) 1/2 kneeling Arnold press with band pull 3x10-12 per arm A2) Side plank hold 3x30sec per side Rest 2min between rounds...

Gymnastics A) EMOM 8 Odd: Cross body V-ups x20 Even: Swimmers x15 B) 3 rounds Banded triceps extensions x30 (10/10/10) Banded face pulls...

Weightlifting EMOM 10 KB complex 7x push press 5x snatch 3x thruster odd: right arm even: left arm kb load: moderate Metcon AMRAP 3/4/5...

Gymnastics: 3 rounds (0:30 on, 0:30 off) tall kneeling palloff hold (right) KBs loaded flutterkicks tall kneeling palloff hold (left) KB...

PUSH PRESS - overhead position - press behind neck - front rack position - feet position - dip and drive - push press 5-5-5 3-3-3 1-1-1

Weightlifting: E2MOM for 10 minutes Barbell Glute Bridge @20X2 Metcon: AMRAP 15 20 KB alternate snatch 24/16kg 15 medball clean 9/6kg 10...

Gymnastics: A) 8 intervals (15 sec work / 45 sec rest) Odd: Ring dip top position hold Even: Ring row top position hold B) L-hang / bent...

HEAVY DAY ٩(◕‿◕｡)۶ THRUSTER from the rack 5-5-3-3-1-1 *every 3 minutes 1 set FBB 6x 2 min odd intervals: bridge to reverse plank walk...

Weightlifting: RFE Split Squat E2MOM for 10min perform 10reps per side *you can add load or do it just with your bodyweight Metcon: EMOM...

skill: KB C&J - rack position - stoh options: press push press push jerk - clean kettlebell school style crossfit style when is better to...

Power clean a) Front Rack position b) Feet - in pull - in catch c) 1st pull 2nd pull 3rd pull progression: Deadlift - Clean Deadlift -...