Strength:

E3MOM 15
5 Snatches (ME)

Can be power or squat snatches.

Conditioning:

AMRAP 9
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Overhead Squats (85% of best snatch weight)

Strength:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Strict Pull Ups
Strict Ring Dips

Fx:
10 – 8 – 6 – 4 – 2
Strict Pull Ups
Strict Ring Dips

Time Cap 18:00

Conditioning:

3 Rounds
25 Toes to Bars (Fx: 20 T2Bs)
30 Pistols (Fx: 30 Goblet Lunges (24/16))

Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information

Strength:

E3MOM 15
1 Squat Clean Thruster + 1 Push Press (ME)

Conditioning: 

6 Rounds
Work 1:00/Rest 0:30
AMRAP
6 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups)
12 Kettlbell Push Press (6L/6R) (24/16) (Fx: 16/12)
24 Kettlebell Swings (24/16) (Fx: 16/12)

Saturday, January 25 Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information

Conditioning:

For Time:
1000m Run
10 Rope Climbs
200 Double Unders
-Rest 3:00-
600m Run
5 Rope Climbs
100 Double Unders

Strength:

“Diane”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push Ups

Conditioning:

3 Rounds
15 GHD Sit Ups/Weighted Sit Ups
30 Double KB Front Rack March
:45 Weighted Plank (↑)
1:00 Easy Ski/Bike