ROOKIE A. “The Feret” For time: 30 Snatch 30 Clean and Jerk 30 Thrusters (In a team of 2, partition the reps as needed). INTERMEDIATE A. Clean and Jerk 5-5-5 Rest 2 min B. “The Feret” For time: 30 Snatch 60/40kg 30 Clean and Jerk 60/40kg 30 Thrusters 60/40kg (In [...]

ROOKIE A. Dips 6-6-6 Rest 3 min B. FGB Style for 5 rounds: 1min Row (calories) Rest 15s 1min Dips Rest 15s INTERMEDIATE A. Weighted Dips 6-6-6 Rest 3 min B. FGB Style for 5 rounds: 1min Row (calories) Rest 15s 1min Ring Dips Rest 15s [...]

ROOKIE A. Front Racked Alternating Reverse Lunges 16-16-16-16-16 (8 each leg) Rest 1min B. 5 Rounds for time: 10 Box Jumps 10 Hanging leg raises 10 KB Swings INTERMEDIATE A. Front Racked Alternating Reverse Lunges 16-16-16-16-16 (8 each leg) Rest 1min B. 5 Rounds for time: 10 Box Jumps 24/20” [...]

ROOKIE A. 3 Rounds not for time: 6 Strict Pull Ups 6 Evil Wheels 12 DB Windmills (6 each side) B. 3 Rounds for time: Run 400m 15 Pike Push Ups 15 Double Unders INTERMEDIATE A. 3 Rounds not for time: 6 Strict Pull Ups 6 Evil Wheels 12 DB [...]

ROOKIE A. Overhead Squat 5-5-5-5-5 Rest 2min B. Alternating EMOM for 20min 1. Row 15 Calories 2. 15 Wall Ball 20/14lb to 10/9ft INTERMEDIATE A. Overhead Squat 10RM B. Alternating EMOM for 20min 1. Row 15 Calories 2. 15 Wall Ball 20/14lb to 10/9ft COMPETITOR A. [...]

Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition. ROOKIE A. DT 5 rounds for time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks INTERMEDIATE [...]

ROOKIE A. For time: Run, 1 mi 50 Pull-ups 100 Push-ups 150 Air Squats Run, 1 mi. INTERMEDIATE A. For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi (Session Goal: A. 46min or less) COMPETITOR A. Split Jerk 1RM (work [...]

ROOKIE A. Weighted Pull Ups 5-5-3-3-3-1-1-1-1 Rest 2min B. AMRAP 10min 10 Double Unders 10 Overhead Squats INTERMEDIATE A. Weighted Pull Ups 5-5-3-3-3-1-1-1-1 Rest 2min B. AMRAP 10min 30 Double Unders 10 Overhead Squats 40/25kg (Session Goal: A. Vert Pull, test B. 5 Rounds or more) [...]

ROOKIE A. Shoulder Press 5-5-3-3-3-1-1-1-1 B. 10 Rounds for time: 3 Clean and Jerk 3 Chest to Bar Pull Ups 3 Ring Dips 200m Run INTERMEDIATE A. Shoulder Press 1RM B. 10 Rounds for time: 3 Clean and Jerk 60/40kg 200m Run 1 Muscle Up (Session Goal: A. Test, Vert [...]

Today marks the end of our Look Good Naked programming! We hope you enjoyed it. Tomorrow we return to regular CrossFit training… ROOKIE A. FGB Style for 3 Rounds 1min Double Unders 1min DB Snatch 1min Rest 1min SDLHP 1min Push Ups 1min Rest 1min Sit Ups 1min KB Swings 1min Rest 1min [...]