Casey Fonoti

Strength: Every 2 minutes, for 24 minutes (12 sets): Clean & Jerk x 1 rep Build over the course of the 12 sets to today’s heavy. Conditioning: “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (135/95 lbs)

Strength: Every 2 minutes, for 20 minutes (10 sets): 2 Snatch Lift-Offs + Snatch Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the… Read more »

-Rest Day- Active Recovery. Stretch. Makeup a workout you missed.

Strength: Take 20 minutes to build to today’s 1-RM Bench Press Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Handstand Push-Ups 10 Ring Dips 15 Push-Ups 30 Double-Unders

Strength: Every 3 minutes, for 18 minutes (6 sets) of: Pause Front Squat x 1 rep (3 seconds down, 2 seconds at the bottom) Build over the course of the 6 sets to today’s 1-RM Pause Front Squat. Conditioning: Four… Read more »

Strength: Deadlift x 15 reps Rest 15-20 seconds STRICT Handstand Push-Ups x Max Reps in 60 seconds Rest 2 minutes Deadlift x 10 reps Rest 15-20 seconds STRICT Handstand Push-Ups x Max Reps in 60 seconds Rest 2 minutes Deadlift… Read more »

Strength: Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows x 12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate… Read more »

-Rest Day- Come in and stretch, complete a workout you missed, or get some active recovery in!

Strength: Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 4 reps 4×4 @ 78-85% 1x Max Reps @ 82-85% Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Pull-Ups 10… Read more »

Strength: 5 sets of: Bench Press x 4 Rest 90 seconds Ab-Wheel Roll-Outs x 8 reps Rest 90 seconds Conditioning: 3 RFT of: 400 Meter Run 20 Toes to Bar 20 Ring Dips