Snatch: Every 1:30 x 4 Rounds 1 Power Snatch + 1 Squat Snatch (Or Low Power) Build over 4 Sets to Moderate Weight Rest 1:30 Every 1:30 x 4 Rounds 1 Squat Snatch Building over 4 Sets to a Heavier Single Strength Accessory: 2-3 Rounds 6-4-2 Cluster Sets of Barbell Row (At Snatch for the [...]

3 Rounds 1:30 Work (2:00 Rest) (Comp) 3 Ring Muscle Ups 10 DB Hang Clean and Jerk (5/5) Max DB Box Step Ups (35/50 x 1) in Time Remaining (Fitness) 5 Ring Dips + 5 Pull Ups 10 DB Hang Clean and Jerk (5/5) Max DB Box Step Ups (20/35 x 1) in Time Remaining [...]

Push Press + Split Jerk EMOM x 3 5 Push Press w/Empty Bar + 3 Split Jerks w/Pause in Dip and Catch EMOM x 9 2 Push Press + 1 Split Jerk @ (Increase Weight from Friday 4th Sept) Accessory: Seated Box Jump 4 Sets of Establish Highest Safe 2 Rep

3 Sets 750m Row @ 2km Goal Pace (2:00) 500m Row @ 2km Goal Pace 20 Empty Bar Thrusters 20 Box Step Ups (2:00)

1. When did you join CrossFit BC? I think I joined in 2013 on and off. I took a big break for a few years to take boxing more seriously then rejoined in 2017 and haven’t looked back. 2. Why did you choose CrossFit? I’m a pretty competitive spirit, I’ve done competitive sports my whole [...]

For Time (13:00 Cap) (Comp) 60 Hand Release Push Ups 3 Rounds 10 Deadlifts (155/225) 15 Bar Facing Burpees (Fitness) 40 Hand Release Push Ups 3 Rounds 10 Deadlifts (105/155) 10 Bar Facing Burpees

(14:00 Cap) 3 Rounds (1:00 Rest between) 30 Second Wall Sit (weighted for challenge) 18/15/12 Thrusters 200m Run

AMRAP 25 Mins (Comp) Every 5:00 Including 0:00 - 40 Synchro Plate G2OH (15/25) 30 Synchro Jump Squats 20 Single Arm Devil Press 10 Bar Muscle Ups (Fitness) Every 5:00 Including 0:00 - 30 Synchro Plate G2OH (15/25) 30 Synchro Jump Squats 20 Single Arm Devil Press 10 Burpee Pull Ups