11.23.24

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
2 Clean Deadlifts @ 4” deficit

4 Rounds E2M
2 High Hang Squat Cleans

4 Rounds E3M
2 - 1st pull Clean Deadlifts +
2 Position Squat Clean

CrossFit
Open Gym due to OVC Staff Summit.

11.16.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Snatches

5 Rounds E90s
2 Muscle Snatches

Strength
5 Rounds E2M
3 Snatch Grip Deadlift to Power Position w/ 4 sec pause at knee

6 Rounds E4M
2 1st Pull Snatch Deadlift +
2 Position Snatch

CrossFit
Metcon
Partner WOD
2k Row buy-in
Then at 10 min mark
18 min AMRAP
6 Burpees
9 KB Swings @ 53/35
12 Air Squats
Partner 1 must complete a round before Partner 2 starts.
Last tested on 3/14/2020.

11.13.24

Strength
7 Rounds E3M
Clean & Jerk
3x2; 4x1

Accessory
15 minutes of Handstand practice

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

11.2.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Hang Muscle Cleans

Strength
4 Rounds E3M
2 1st Pull Clean Deadlifts +
1 Clean Pull +
1 Hang Squat Clean

4 Rounds E3M
2 Floating Cleans

CrossFit
Metcon
4 Rounds
1-minute Shuttle runs
1-minute Alternating DB Snatches @ 50/35
1-minute HRPU
1-minute Calorie SkiErg
1-minute Rest
CAP programming from 9/28/2024