Mar 9 – 15


Take about 50% of your back squat # from last week.
And perform 4 sets of 4 reps of front squats at tempo.
The Tempo we are shooting for is

Take 3 Seconds to descend
Sit in the bottom for 3 Seconds
Explode out of the bottom.
Stand Tall at the Top for 2 Seconds

This is commonly written as 

3,3,X,2 (3 seconds on the way down, 3 seconds at the bottom, explode up, 2 seconds at the top)
Each rep will take about 9 seconds

Again this is not supposed to feel super heavy, we are thinking about positioning, getting deep and exploding up.


12 Min AMRAP

5 Right Arm KB Front Rack Step Back Lunge
5 Left Arm KB Front Rack Step Back Lunge
5 Deck Squats
5 Pull Ups (RX+ 5 L Sit Pull Ups)


Tempo DB Bench Press and and Dimmel Deadlift SuperSets

We are shooting for the same tempo on the bench press as the squats but since the dumbbells go up before they come down (during a squat the bar goes down before it comes up) some people get a little confused.

3,3,x,2 is still how it’s written but the first thing you do when you have the DB’s at chest level is explode up, then hold at lockout for 2 seconds, lower back to your chest for 3 seconds, hold at the chest for 3 seconds before exploding up again.
3 sets of 8 Reps on the DB Bench.

Dimmel deadlifts are basically a partial range of motion deadlift with an emphasis on bar speed on the way up.
Use about 50% of your 1RM Deadlift and shoot for 12-15 reps for 3 sets


Tabata (20 seconds of work, 10 seconds of rest 8 times)
Wall Balls
1 Min break
Strict Pull Ups
1 Min break
Row / Bike



For 40 minutes alternate between

5 Min of moderate row/ski/bike
5 Min to do
10 Strict HSPU
20 Reps of wall squats
30 Box Jump Step Down

(For the HSPU, choose an option that will take about a minute.
Deficit will make it harder, reduced ROM, Negatives or Pike on a box to make easier) 


Strength: 20 Minutes
8 minutes to build to 80% of 1RM squat snatch
Every 2 min for 6 sets: 1 squat snatch + 2 OHS 

Metcon: 3 Rounds For Time (13:00 cap)

10 Alt. DB Snatches
10 Right Arm DB Overhead Squat (50/35)
10 Alt. DB Snatches
10 Left Arm DB Overhead Squats (50/35)
20 Pistol Squats
Scaling: If you can’t complete 20 full pistols in less than 90 seconds, modify to box pistols, rolling pistols, banded pistols or narrow air squats



A Classic CrossFit Hero WOD
Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood (70/53#) Kettlebell swings



Teams of 3, 30 min AMRAP
60 cal row
50 burpee over the bar 
40 deadlift 
30 clean & jerk 

Rd 1: 135/95
Rd 2: 155/105
Rd 3: 165/115
Rd 4: 185/125


5 rounds of:
4 minutes to complete
Run 1 lap
In remaining time, max reps of:

Rd 1: wall ball (20/14)
Rd 2:  Russian kbs (70/53)
Rd 3: double unders
Rd 4: plate OH lunge (45/25)
Rd 5: burpee to plate (same plate)

Rest 1 minute between rounds 


MAY 4 – 10

Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &

APR 27 – MAY 3

Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds


Talk with a coach about your goals, get the plan to achieve them.


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