1.18.25
Weightlifting
Skill Development
5 min EMOM
5 Sots Presses
5 min EMOM
3 Drop Snatches
Strength
5 Rounds E2M
1 Snatch Balance
5 Rounds E2M
1 High Hang Snatch +
2 Overhead Squats w/ :03 pause in bottom
4 Rounds E2M
8 Glute Hamstring Raises
CrossFit
Strength
5 Rounds E2M
2 Power Cleans
Metcon
15 min EMOM
1: 50’ Low handle Sled Push
2: 2 Rope Climbs
3: 15 Slamballs @ 30/20
4: 30 Grasshoppers
5: 10 Alternating Pistols
1.4.25
Weightlifting
Skill Development
5 min EMOM
3 Hang Muscle Snatches
5 min EMOM
3 Tall Snatches
5 min EMOM
3 Drop Snatches
Strength
4 Rounds E2M
2 High Hang Snatches w/ :03 pause in dip
4 Rounds E3M
2 Snatch Grip Deadlifts to knee with :03 pause at top +
1 Hang Snatch +
2 Overhead Squats with :03 pause in bottom
CrossFit
Metcon
Partner WOD
8 RFT
Partner 1 perform
1k/800m Row
Partner 2 perform AMRAP while P1 rows,
50 Double unders
20 Push-ups
10 T2B
Switch after row. Partner will pick up where left off.
Record total time and # of rounds.
12.28.24
Weightlifting
Skill Development
5 min EMOM
5 Sots Presses
5 min EMOM
3 Tall Jerks
5 Rounds E90s
3 Jerk Dips @ 90% 1RM
Strength
5 Rounds E2M
2 Split Jerk w/ Dip Pause and Catch Pause @ 75% 1RM
4 Rounds E2M
1 Squat Jerks as low as possible
CrossFit
Metcon
Partner WOD
20 min AMRAP
30 OTB Burpees
30 Power Cleans
30 GHD Sit-ups
RX: 95/65; 115/85; 135/95; 155/105; 185/125
RX+: 135/95; 155/105; 185/125; 205/145; 225/155
