Deadlift 5×5*
Rest as needed
*Add 10+ lbs over last weeks 5 sets of 6

“Partner Dumbbell DT”
10 RFT, partners alternate rounds:
12 DB Deadlifts (2 x 50/35#) (fx = 35/20#)
9 DB Hang Power Clean (2 x 50/35#)
6 DB Push-Jerks (2 x 50/35#)

3 sets (optional):
Hollow Hold x :45
Barbell Curls (75/35#) x 10 reps

Remember how terrible AWESOME this felt?

Open Workout 15.5
For time:
27-21-15-9
Row (calories)
Thrusters (95/65#)*

Run multiple heats / members will judge each other to mimic an Open workout

5 sets of:
3-Position Snatch (high-hang, hang, below-the-knee)
Build over the course of 5 sets
Rest as needed between sets

*Crossfit.com from 12/26/17
On a 12-minute clock, 4 rounds for max reps of:
1 minute of KB Snatches (24/16 kg)
1 minute of Sit-ups
1 minute of Lunges in place

Finisher: Accumulate 5 minutes of plank hold (optional)

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Every 2 minutes for 16 minutes (8 sets) of:
1 Hang Power Clean + 1 Clean + 1 Split-Jerk (drop between hang power clean and clean)
Build up to a heavy complex for the day

For time:
30 Burpees-over-the-bar
15 Clean and Jerk 135/95, Fx: 95/65
24 Burpees-over-the-bar
12 Clean and Jerk 135/95, Fx: 95/65
18 Burpees-over-the-bar
9 Clean and Jerk 135/95, Fx: 95/65

*Rx+: 185/125#

**Time-cap = 15 minutes. If an athlete does not finish within the time-cap, the score is total reps completed.

(15-Minute Practice)
3 sets of 10-12 reps Strict/Assisted/Banded Pull-ups

*Advanced Athletes
3 Sets of:
2-10 Unbroken Bar Muscle-ups, consistent unbroken sets
20m Handstand Walk (2 x 10m unbroken)
*Rest as needed between sets

Give this Drill a try from MisFits!

AMRAP 10:
1,2,3…
HSPU, Rx+ = Strict HSPU
One-Arm DB Thrusters 50/30
Ring Dips
*Alternate arms each set

AMRAP 10:
FX: 2, 4, 6, etc..
Push-ups
One-Arm DB Thrusters 35/20
Banded ring dips
*Alternate arms each set

3 Super-Sets:
10 V-ups
10 Hollow-Rocks
10 Tuck-ups
Rest :60 between sets

POST WOD MOBILITY!