A. Hang power clean 2-2-2-2
B. Masters Qualifier Event 3
15 min AMRAP
55 double-unders
15 C2B pull-ups
5 hang power cleans 155/105
C. 2x Smash forearm 1 minute each side


2 Power Cleans EMOM for 5 Sets – work up to at least weight for part B.
5 Wall Balls
3 Handstand Pushups
1 Power Clean (225/155)
*30 Rounds*
Notes: 35 minute Cap
RJ is always ready to rock

Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards
Combine Ankle/Hip Mobility with squat snatch review
EMOM for 15 minutes:
1 Squat Snatch
Score A
Kim and Cliff – behind every great man is a great woman
CrossFit Games in Carson California 2014
Most people don’t understand what it means to make it to the CrossFit Games. But I’ll tell you this, it’s a feat.  A feat of strength and endurance.  When you watch professional athletes in the NBA, or the NFL on TV make it to the Super Bowl or the NBA Finals, it’s the pinnacle of their respective sport.  No team in the USA or probably on earth is better. This is no different.  CrossFit as a Sport is very new, but has gained wide popularity quickly, especially among fitness enthusiasts who still have a desire to compete.
Cliff has qualified to The 2016 CrossFit Games.  I’m very excited for Cliff on making back to the Games, but to be honest, I expected it.  Cliff’s work ethic is tough to match.  He’s constantly working.  Working on getting stronger, faster and better.  He’s a gifted athlete that has the physical and mental capacity to compete at the highest level of the sport. We’re all behind you Brother, congratulations.


1 minute plank hold

1 minute handstand hold
1 minute L-sit/hold
1 minute wall sit
For Time, no rest between couplets:
KBS (50/35)
Calorie Row
Ring Dips
Bar Muscle Up
DB Hang Power Clean 70/50
30 minute cap
Trainers Choice shoulder mobility

1 set of max unbroken wall balls

Rest 2-3 minutes

1 set of max unbroken wall balls
*Goal is 25-50, scale up or down accordingly.
Keeping with an E2MOM format throughout:
Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
3 Rounds of:
1 minute lax ball/foam roller to left hip flexor
1 minute lax ball/foam roller to right hip flexor


Ankle Warmup/Stretch
Dynamic Hamstring Stretching
1x400m Run at 60%
1x200m Run at 80%
For Time:
Run 200m
60 Double-unders
Run 200m 
60 Double-unders
Run 200m
45 Over the Bar Hops (set up barbell and bumpers for this)
Run 200m
45 OTB Hops
Run 200m
30 Box Jumps 24/20
Run 200m
30 Box Jumps
In as few sets as possible, accumulate:
20 pulls to inversion
20 strict chest to bar pullups or scale
Score time from B.

100 Burpees for Time
12 minute cap
Every 2 Minutes on the Minute for 7 Sets:
1 Pause Front Squat + 1 Front Squat + 1 Split Jerk
*Weight gets heavier each set unless lift is missed or form suffers
3 Rounds of:
30 second couch stretch left side
30 second couch stretch right side
30 second lax ball smash left shoulder
30 second lax ball smash right shoulder
Score time from A and heaviest complex from B


Lift: deadlift – work past your workout weight 

WOD: partner workout 
Deadlift (275/185)
Box jumps (24/20)

Note: partner 1 completes 21 deadlifts 21 BJ, partner 2 completes 21 deadlifts 21 BJ

Mobility: feet on wall LAX to low back and butt cheeks