"Gut Feeling" AMRAP 16: 12 Hang Power Cleans (155/105) 21 Lateral Barbell Burpees 12 Push Jerks (155/105) 21 Toes to Bar #WOD #gutfeeling #amrap #hangpowerclean #barbellburpees #pushjerks #toestobar #t2b

Power Clean Complex Build to a Heavy Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean "Nowhere Fast" For Time: 50 Power Cleans (155/105) On the Minute: 5 Toes to Bar Notes: “When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” - Simon Sinek Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential u

Hang Power Clean + Power Clean Build to Heavy Complex: 1 Hang Power Clean + 1 Power Clean "Power Ranger" For Time: 15 Power Cleans (155/105) 
 600 Meter Run 10 Power Cleans (155/105) 400 Meter Run 5 Power Cleans (155/105) 
 200 Meter Run Notes: “If you aim at nothing, don’t worry... we’ll hit it.” A clear and defined goal seems like an obvious first step. However, it is often missed. It’s not that we don’t have any general goals or directions in mind. What we

"Mumbo Jumbo" Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65) 100/70 Calorie Row 2 Rounds: 30 Deadlifts (135/95) 30 Hang Power Cleans (135/95) 30 Push Jerks (135/95) 100/70 Calorie Row 1 Round: 30 Deadlifts (175/125) 30 Hang Power Cleans (175/125) 30 Push Jerks (175/125) Notes: ### GENERAL * Complete all 3 rounds on the barbell before moving to the bike * Teams will break up reps how t

Hang Power Clean Build to heavy double "DT" 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 155/105 Notes: With much of the metcon coming down to the hang power cleans, we’ll dial that movement in during part one before moving on to the Hero Workout, “DT”. Looking to keep “DT” metabolic and not so much limited by strength. We want athletes to choose a weight that they could complete one full round unbroken without a doubt if they needed to. Strategy w

"12 Days of CrossFit" For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24/20) 7 Hand Release Push-ups 8 Reverse Lunges 9 Kettlebell Swings (53/35) 10 AbMat Sit-ups 11 Wallballs (20/14) 12 Calorie Row Notes: The workout flows as follows: 1 Thruster 2 Hang Power Cleans, 1 Thruster 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster 4 Burpees 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster … We’ll cont

"Last Call" Part 1 Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes Part 2 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) Rest 3 Minutes Part 3 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) Scale Options 30 Reps instead of 50 Bench Press - DB Press HSC - Hang Power Clean, MB Clean Deadlift - KB Deadlift MetCon Edition

Hang Power Clean Build to heavy set of 3 "Hangman" For Time: 21 Hang Power Cleans (135/95) 21 Lateral Barbell Burpees 100 Double Unders 15 Hang Power Cleans (135/95) 15 Lateral Barbell Burpees 75 Double Unders 9 Hang Power Cleans (135/95) 9 Lateral Barbell Burpees 50 Double Unders L2 Scale Options: DU - 50/35/25 or 200/150/100 Singles Reps - 15/9/6 L1 15 Hang Power Clean (MB or bar) 15 Burpees 100 Singles 9 Hang Power Clean 9 Burpees 75 Singles 6 Hang Pow

“Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95) L2 Cut run distance in half Singles (x2) L1 All runs 200M Singles MB Hang Power Cleans Notes: The hang power cleans are the focal point of today’s workout. These do not have to be done unbroken, although the weight athletes c

Hang Power Clean Heavy Set of 2 followed by… “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) L1 MB Deadlifts MB Hang Power Cleans MB shoulder to overhead Notes: With there only being a barbell, we want to point out a few places to break for maximum efficiency. The first time is after the 11th deadlift. Athletes can utilize a mixed grip for 11 deadlifts to save the forearms before dropping and assuming the hook grip. Athlet