Warm Up: 100x single unders, 30x air squats, 100x single unders, 30x push ups.
Strength: Work up to 3 RM clean. Then back it down to 80% and perform 2 reps every...
Warm Up: 3 rounds of 5x deadlift (light), 10x sumo deadlift high pull (24kg KB), 15x push up, stretch of your choice.
Strength: Work up to a 3 RM Snatch. then back it...
Warm Up: Burgener Warm up (snatch grip) + skill transfer exercises + Crossfit Solent Warm Up,
Strength: Then work up to 3RM Front Squat.
W.O.D.: 3 Rounds: Run 800m, 50x KB swing...
Warm Up 5 Rounds of 5x Pull ups, 10x push ups, 15x air squats, stretch or dynamic movement of your choice. Start off at around 50% and increase the intensity...
Warm up: Double Under Practice, Run 400m,and Burgener warm up (clean grip).
Strength: Work up to a 1 RM hang clean.
W.O.D.: Complete 10 rounds of the following for time...
Warm Up: 400m Run 3 rounds 3 Burpees / 6 Push press / 9 Dislocates
Burgener warm up with skill transfer exercises (snatch grip).
Strength: Work up to 1 RM snatch, then...
Warm Up: 3 Rounds with 20kg 3x Deadlift, 3x Power clean, 3x Front squat, 3x Jerk, stretch of your choice.
Strength: Work up to 1 RM clean and jerk, then back...
