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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 ...

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 55-60% for 3s60-65% for 2s70+% for 1s ...

Workout 28:00 EMOM (7 rounds)A: 1 round of DT–weight athlete’s choiceB: 8 bar facing burpeesC 15/12 cal bikeD rest Rx+ 11 BFB Score is weight ...

Core Warmup16:00 EMOMA: 8 toes to ring–do as many strict as you can while still keeping 8 unbrokenB: :20 side plank.side Workout5 rounds for time8 ...

Workout 3:00 AMRAP, 3:00 rest x 4 rounds Start over each round2,4,6 etc Alternating db snatch 50/35Vups Score is total reps Buns and Guns Finisher15 ...