2.22.25

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

CrossFit
Metcon
Partner WOD
20 min AMRAP
10 Hang Squat Cleans @ 95/65 (RX+ 115/80)
20 Burpee Box Jump Overs @ 24/20”
10 – 50’ Shuttle Runs

2.15.25

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
Open 23.2A
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
Last tested on 2/24/2023

Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max Power Clean

2.8.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Snatches

5 min EMOM
3 Drop Snatches

Strength
5 Rounds E2M
5 Snatch Grip Push Press

4 Rounds E3M
1 Snatch Grip Deadlift to mid-thigh +
2 Hang Snatches

CrossFit
Skill Development
6 min EMOM
5 Strict Pull-ups

Metcon
12 min AMRAP
5 HSPU (RX+ 5 SHSPU)
10 Pull-ups (RX+ C2B)
10 – 50’ Shuttle runs

2.4.5

Metcon
“Grace”
30 Clean & Jerks @ 135/95
Last tested on 5/23/2022

At 8-minute mark, in 10 minutes,
Find 1 RM Clean & Jerk

Accessory
Reverse Hypers 5x20

1.29.25

Strength
7 Rounds E3M
Power Cleans
2x3; 2x2; 3x1

Accessory
10 min EMOM
O: 15 Hollow Rocks
E: 15 GHD Sit-ups