WOD

For time:
3 x 800m

Rest as needed.
*Compare to 05.16.2022

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If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
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Power Snatch
4-4-4

Hang Power Snatch
3-3-3

Hang Squat Snatch
2-2-2

Squat Snatch
1-1-1

*Compare to 05.18.2016

*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

REST DAY!
Get out of the gym.

Rest days are opportunities. Use them to practice gymnastics or lifting technique with a pvc pipe or light barbell. If you want you could warm up your body a bit and then spend 30 minutes stretching. You could take the hour that would normally be spent working out and prepare meals for the rest of the week. Or, you could do my personal favorite......nothing in the gym. I like to give my family a bit of extra focus on days like this, or I will enjoy an hour of personal time...

5 Rounds for time of:
20 GHD sit-ups
9 Dumbbell Clean & Jerks
4 Bar Muscle-ups

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*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

21-15-9 reps for time of:
Overhead Squat, 115/75
Pull-up
Bar-facing Burpee

*Or use 55% of 1RM

Or as a 2-person team,
21-15-9 reps for time of:
Overhead Squat, 115/75
Pull-up
Bar-facing Burpee

*Or use 55% of 1RM

*This is done with both people working at the same time. Each person must be synchronized at the bottom of the OHS, the bottom of the burpee, & the top of the pull-up.

*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...