Crossfit Garage – CrossFit DU & Snatches (Time) – RX – 5 rounds for time: 75 double-unders 20 alternating DB snatches (35/50 lb) – INTERMEDIATE – 5 rounds for time: 1:00 double-unders 20 alternating DB snatches (20/35 lb) – BEGINNER – 5 rounds for time: 50 single-unders 20 alternating DB snatches (10/15 lb)Read more

Crossfit Garage – CrossFit Bike/Snatch/Lunge w/ Partner (AMRAP – Rounds and Reps) AMRAP 30 with Partner 100-calorie Echo Bike 100 DB Power Snatches (60/45) 100 DUs (each) 100 Goblet LungesSplit reps as needed evenly except DUsRead more

Crossfit Garage – CrossFit Hang Squat Clean Hang squat cleanSpend 10 minutes finding a heavy hang squat clean. Max Hang Squat Cleans (AMRAP – Reps) – RX – On a 15:00 clock: 50 bar-facing burpees 50 wall-ball shots (14/20 lb) (9/10 ft) 800-m run Max-reps hang squat cleans in the remaining time (125/185 lb) Stretching (No Measure) 1 set: 1:00 foam roll quads 1:00 couch stretch/leg Hang CleanRead more

Crossfit Garage – CrossFit Cals & Runs (AMRAP – Rounds and Reps) – RX – AMRAP 10: 7/10 calories on any machine 5 shuttle runs (25 ft) – 1 shuttle run = 25 ft out + 25 ft back. Gymnastics/Core Skill Work (AMRAP – Reps) EMOM x 12 Minute 1: Sit-ups Minute 2: Kip Swings Minute 3: GHDs Minute 4: Pull-ups Skill Work (Checkmark) Post-workout: Accumulate: 100 hollow rocks Stretching (No Measure) 2 sets: :30 cobra stretch :30 alternating scorpion stretchRead more

Crossfit Garage – CrossFit Skill Work (Checkmark) Pre-workout: Accumulate: 40 alternating handstand shoulder taps – Stomach facing the wall. Partner T2B & WW (Time) – RX – 3 rounds for time with a partner: 40 toes-to-bars 12 wall walks – One athlete works at a time. Athletes may alternate as they see fit.15 minute time cap Snatch pull complex (7 Rounds for weight) 7 sets for load: 2 snatch pulls 1 snatch – Increase loading across as many sets as possible. – Do not treat this complex as touch and go reps. Reset your grip and set-up before the second snatch pull and snatch. – The snatch can be power or squat. Stretching (No Measure) Accumulate: 1:00 banded shoulder stretch/side Snatch Pull Power Snatch SnatchRead more