5.4.24

Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Snatches

5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
3 Drop Snatches

Strength
6 Rounds E4M
3 Position Snatches

CrossFit
Metcon
25 min EMOM
1: 100’ Sled Push
2: 15 Slamballs @ 30/20
3: 15 Hip Extensions
4: 35 Double unders (RX+: 40 Crossovers)
5: 15 KB SDHP @ 53/35

4.27.24

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
3 Pause Front Squats

4 Rounds E2M
1 - 1 1/4 Squat Cleans

3 Rounds E2M
2 - 2 Position Cleans

CrossFit
Skill Development
4 sets
:20 Ring dip hold (top)
Rest :10
:20 Ring dip hold (bottom)
Rest :10

Metcon
3 Rounds for reps:
1-minute HSPU
1-minute DB Farmers carry hold

Rest 3 minutes

3 Rounds for reps:
1-minute Ring dips
1-minute DB Front rack hold
-Choose your own loading for DBs.
CAP programming from 1/31/2023

4.20.24

Weightlifting
Skill Development
5 min EMOM
5 Drop Snatches

5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
3 Tall Snatches

Strength
7 Rounds E2M
1 Snatch Balance

3 Rounds E3M
2 High Hang Squat Snatches

CrossFit

4.13.24

Weightlifting
Test Week
Build to heavy snatch
Build to heavy clean & jerk

CrossFit
Strength
10 min EMOM
2 Power Cleans

Metcon
50 T2B
50 Power Cleans @ 135/95
Last tested on 4/5/2018

4.6.24

Weightlifting
5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
2 High Hang Power Snatches

5 Rounds E2M
2 Hang Power Snatches 

5 min EMOM
3 High Hang Muscle Cleans

5 min EMOM
2 High Hang Power Cleans

5 Rounds E2M
2 Hang Power Cleans

CrossFit
Metcon
Partner WOD
16 min AMRAP
20 Burpees
4 Rope Climbs
CAP programming from 3/28/2024

Skill Development
Accumulate 20 weight pull-ups