Wed, Mar 22nd and Thurs, Mar 23rd

Wednesday Oly

3-Position Snatch (floor, knee, mid-thigh)

Snatch Balance

Thursday CrossFit

3 rounds for time of:
3 rope climbs
6 push jerks, 185/125 lb.
12 deadlifts, 185/125 lb.
18 GHD sit-ups
24 wall-ball shots, 20/14-lb. ball

Post time to comments.

Tuesday, March 21st


For time:
Row 500 meters
30 bench presses
Row 1,000 meters
20 bench presses
Row 2,000 meters
10 bench presses

Share a bar with friend(s) and go heavy.

Post time and load to comments.

Monday, March 20th

Heads up! You can get your USA Weightlifting SP-L1 Cert at CrossFit Metropolis. The course is May 6 and 7. More details here.


Back squat

Post total load (add up all six barbell loads) to comments.

Sunday, March 19th


Hang Snatch

Hang Clean

CrossFit WOD

5 rounds for time of:
10 kettlebell clean and jerks, 2 x 24/16kg
3 muscle-ups

Post time to comments.

Saturday, March 18th

CrossFit Open Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

Compare to 3/19/16.