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

10.26.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Snatches 

5 min EMOM
2 Snatch High Pulls

Strength
5 Rounds E2M
5 Snatch Grip Push Press

5 min EMOM
3 Drop Snatches

5 Rounds E2M
1 Snatch Balance +
3 Overhead Squats

CrossFit
Metcon
Partner WOD
2000m/1600m Rowing
100 DB S2O @ 50/35
5000m/4000m Bike
100 Box Jumps @ 24/20”
2000m/1600m Rowing

10.25.24

Strength
4 Rounds E2M
3 Snatch Grip Deadlifts w/ :03 pause at knee

5 Rounds E3M
1 Hang Squat Snatch +
3 Overhead Squats

Accessory
Strength Superset
DB Seated Shoulder Press 5x8
DB Seated Side Raises 5x15

10.19.24

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

CrossFit
Metcon
Partner WOD
5 min AMRAP
Max Calorie SkiErg
Other partner must hold DBall @ 100/60
Rest 3 minutes

5 min AMRAP
5 Box Jump Overs @ 24/20”
10 KB Swings @ 53/35
One partner works at a time.
Rest 3 minutes

5 min AMRAP
Max Calorie Bike
Other partner must perform a rig dead hang
Rest 3 minutes

5 min AMRAP
15 KB SDHP
10 Single-arm KB Push Press (5 each arm)
One partner works at a time.
RX: 53/35