Dynamic Effort Upper Body 
Press 10×2 at 60% 1RM
Then:
Bear Complex 7-7-7-7-7
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Double Kettlebell Presses 5 sets of 5.
Andrea Ager performing a bear complex with 125 pounds. What you haven’t bought your ticket for her seminar on the 29th?! Seriously?? Do it now it will sell out.
Snatch : 1 Rep Max
Any style but must pass weightlifting competition judging standards
Then:
Every 1 min for 20 mins do:
10 Deadlifts, 225/155 lbs 10
Burpee (double push-up)s
Do Deadlifts on the even minutes and burpees on the odd minutes. Score is the total number of completed reps
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GHD Situps 4×20
Dynamic Effort Lower Body Front Squat 10×2 at 70% 1RM Hold bottom for 3 seconds and come up fast Band Deadlift 6×1 at 50% 1RM Then: 3 rounds for time of: 50 Double Unders 20 Banded Kettlebell Swings, 32/24 kg 20 Dimmel Deadlifts, 185/135 lbs Buyout 3×20 Straight Leg Deadlift Remember that if you are…
CrossFit Games Open WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both…
Dynamic Effort Lower Body 
Deficit Band Deadlift 10×2 at 50% 1RM
Then:
Complete as many rounds as possible in 10 mins of:
5 Snatch Grip Deadlifts, 185/135 lbs
3 Muscle-ups
5 Box Jumps, 24 in
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3×20 Good Morning
Every 1 min for 10 mins.
3 Split Snatches, 65% 1RM
Then:
Complete as many rounds as possible in 15 mins of:
20 Double Unders
10 Thrusters, 65/45 lbs
10 Burpees
Buyout:
L Sits 3x Max time
Dynamic Upper Body Banded Bench Press 7×3 at 40% 1RM (40% means 40% don’t care if it feels light because its a speed drill and not supposed to feel heavy) Then: Diane 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up The classic benchmark was contested in the 2012 Regionals and the times were amazing.…
