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LiftEvery 2:00 for 7 rounds3,3,2,2,1,1,1 Pause (at knee) snatch 5 sec pause each rep. Percentages ideally go 60-65% for 3s65-70% for 2s75+% for 1s Workout3 rounds ...

Skill Work3 roundshs walk skill workLevel 1: pushup shoulder taps x :15-:20 and 10 incline pushupsLevel 2: wall walk+shoulder tapsLevel 3: hs walk Workout20:00 AMRAP4,8,12, ...

Workout20:00 EMOM3 deadlifts @55%–2 sec tempo on way downIf you’ve done CF for less than 6 months, 2 reps Then:6 rounds on a 10:00 clock8-18 ...

Accessory4 sets on the 4:00 start8 z press 3111 Superset with double pause pullups (top and bottom pause) x 4-6 reps Workout40 dumbbell hang snatch ...

LiftEvery 2:00 for 7 rounds3,3,2,2,1,1,1 Pause (at knee) clean and jerk 5 sec pause each rep. Percentages ideally go 60-65% for 3s65-70% for 2s75+% for 1s ...

Skill Work3 rounds:hs walk skill workLevel 1: pushup shoulder taps x :15-:20 and incline pushupsLevel 2: wall walk+shoulder tapsLevel 3: hs walk Workout30:00 cap: “Cori” ...

LiftEvery 2:00 for 7 rounds3,3,2,2,1,1,1 Pause (at knee) snatch 5 sec pause each rep. Percentages ideally go 55-60% for 3s60-65% for 2s70+% for 1s Workout8:00 AMRAP6 ...

Workout 10:00 AMRAP50m bearhug carry 100/7025m pinch grip carry/side 25/1510 Toes to ring Rx+ 5 rmu rest 5:00 Do your score for time 

Lift20:00 EMOM 3 back squats @ 60%–2 sec tempo on way down If you have been doing CF for less than 6 months, or have not ...

Accessory Work3 sets on the 4:00 start: 10 z press 3111 (3 sec down) Superset with 3-5 double pause pullups (top and bottom pause) If ...