WOD

"Diane"

21-15-9 reps for time, or not:

Deadlift, 225/155

Handstand Push-up

Or as a 2-person team,

"Diane"

21-15-9 reps for time, or not:

Deadlift, 225/155

Handstand Push-up

*This is done with 2 barbells & both people working at the same time. Each person must be synchronized at the top of the deadlift & top of the hspu.

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10 Rounds for time of:

3 Bar Muscle-ups

10 Hollow Rocks

10 Back Squats, 75/55

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If you need equipment, we highly recommend Rogue Fitness.

Click the link below to view their gear…

https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

REST DAY!
Get out of the gym.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

EMOM 10 minutes of:
1 Power Snatch

EMOM 10 minutes of:
1 Hang Squat Snatch

EMOM 10 minutes of:
1 Full Snatch

*Rest as needed between EMOMs to change loading
*Compare to 11.19.2021

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment

"Filthy 50's"
For time, or not:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 35
50 Steps, Walking Lunge
50 Knees-to-elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double-unders

*Compare to 03.16.2022

Or as a 2-person team,
For time, or not:
100 Box jump, 24"/20"
100 Jumping pull-ups
100 Kettlebell swings, 35
100 Steps, Walking Lunge
100 Knees-to-elbows
100 Push press, 45/35
100 Back extensions
100 Wall ball shots, 20/14
100 Burpees
100 Double-unders

*Only 1 person working at a time

*Want a 30-day free...