9.12.2019Skill Workhandstand walkingMetcon (Time)8 RFT 8 Hang power cleans 75/55 (rx+) 95/65 12 front rack lunge 100 M run 1 minute restBonus Abs3x 15 hollow [...]

9.11.2019Split Jerk (7x1 record heaviest)Metcon (Time)5 RFT 8 burpee box jumps 24/20 (rx+) 30/24 12 Pull Ups (rx+) C2B 16 KB SDLHP 53/35 (rx+) 70/53

9.10.2019Front Squat (7x1 record heaviest)Metcon (AMRAP - Rounds)16 min emom 1. 12/10 cal row (rx+) 15/12 2. 12/10 cal bike (rx+) 15/12 3. 10 Back [...]

9.9.2019Skill Workhandstand holds Double unders 4x 30 sec handstand holds 30 sec DU *Advanced - HS shoulder taps or HS walkingMetcon (AMRAP - Rounds and [...]

9.8.2019Front Squat (4x2 85-90%)Metcon (AMRAP - Rounds and Reps)Open 19.1 with options - 15 min amrap 19 wall balls 20/14 19 Calorie (pick one) row, [...]

9.7.2019Push Press (4x2 90%)Metcon (Time)3 RFT 16 KB Snatch 35/26 (rx+) 53/35 16 kb Russian swing single arm 16 KB kayaker 16 KB Clean & [...]

9.6.2019Metcon (Time)For Time - 35 minute cap start the workout AND every minute with 6 lateral jumps over the bar 40 Power Cleans 75/55 (rx+) [...]

9.5.2019Warm-upwarm up clean and jerk to 85%CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / [...]

9.4.2019Accessory Work3x8 RDL single leg w/KB Bulgarian SPlit SquatSkill Work3x20 sec Handstand hold superset with 8 shoulder press 45% of 1RMMetcon (Time)3 rounds for time [...]