12.2.24

Metcon
Partner WOD
7 RFT
10 Deadlifts @ 225/155
10 OTB Burpees
Each partner complete 10 deadlifts and 10 OTBB to complete a round.
While partner is completing couplet, other partner is performing max calories on rower.
Rest 1 minute between rounds.

Accessory
Barbell Curls 4x10 drop sets
*Perform 10 unbroken curls.  Wait 15 secs and perform the next set.  Must be unbroken and
the weight should decrease as the athlete progresses through the sets.

11.9.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Jerks

5 min EMOM
3 Jerk Balances

Strength
4 Rounds E2M
4 Push Press

4 Rounds E2M
2 Split Jerks w/ Pause in catch and dip @ 75% 1RM

4 Rounds E2M
1 Power Clean +
2 Split Jerks

CrossFit
Strength
7 Rounds E3M
2 Back Squats

11.8.24

Skill Development
6 min EMOM
3 Weighted Pull-ups

Metcon
4 RFT
18 Pull-ups (RX+ C2B)
9 Ring Dips
3 Wall Walks
Last tested on 9/20/2017.

Accessory
5x50’ Low handle Sled Push

11.7.24

Metcon
Partner WOD
22 min AMRAP
50 GHD Sit-ups
100’ DBall Carry @ 100/60 each
50/40 Calorie SkiErg

Accessory
10 min EMOM
O: 2 Rope Climbs
E: 25 Crossovers

11.5.24

Strength
5 Rounds E5M
15 DB Bench Press @ 35/25 (RX+ 50/35)
15 T2B
200m Run

Accessory
50 Tire Flips