STRENGTH 5×3 High-hang Squat Snatch METCON Open 14.2 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 2 Rounds of: 14 Overhead Squats, 95# / 65# 14 Chest-To-Bar Pull-ups The ladder...Read More

METCON For time: 60 Wallballs (20/14#) 50 Kb Swing (53/35#) 40 Toe-to-bar 30 Bar facing burpees 20 Hang Squat clean (95/65#)Read More

STRENGTH Spend 10 min to find 3RM Front Squat METCON For time: 60 Wallballs (20/14#) 50 Kb Swing (53/35#) 40 Toe-to-bar 30 Bar facing burpees 20 Hang Squat clean (95/65#)Read More

Post by Crossfit Panther City.Read More

METCON 6 rounds for time: 15 Kb swing (53/35#) 50 Singles 10 Slam balls (40/20#) 15 Sit-upsRead More

METCON 2 Rounds, 1 min max reps each station, 1 min rest between stations. 15 min total. A) HSPU B) Hang Power Snatch (95/65#) C) Box jumps (24/20″) D) Bar Muscle ups* scale 3/1 Pull-ups* Score each movement separately.Read More

METCON 12 min AMRAP 5 Wallballs (20/14#) 5 Jumping pull-ups 10 WB 10 Jumping PU 15 WB 15 Jumping PU 20 WB 20 Jumping PU etc.Read More

STRENGTH 10 min EMOM, alternating minutes of: a) 6 Deadlift @70-75% b) 6 Weighted pistols@70-75% METCON 4 Rounds, each for time: 50 Double unders (100 singles) 15 Cal Row 6 Squat Clean (185/125#) Rest 2 minRead More

METCON 3 rounds for time: 15 Deadlift (155/105#) 12 Box jumps (24/20″) Rest 3 min 4 rounds for time: 40 Singles 8 Power Snatch (75/55#) Rest 3 min 5 rounds for time: 5 HR Pushups 10 Sit-ups 15 SquatsRead More

STRENGTH 10 min EMOM Alternate: A) 5 Strict Press B) 5 Weighted dips METCON 4 Rounds for time: 3 Rope Climb (15′) 12 S2O (135/95#) 12 Burpee box jump (24/20″)Read More