12.21.24

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

CrossFit
Metcon
Partner WOD
3 RFT
6 Rope Climbs
18 Hang Power Cleans @ 135/95 (RX+ 185/125)
54 Bar-facing Burpees

12.14.24

Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Snatches

5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
3 Drop Snatches

Strength
6 Rounds E4M
3 Position Snatches

CrossFit
Metcon
Partner WOD
5k/4k SkiErg
10k/8k Bike
Last tested on 12/21/2022.

12.13.14

Strength
4 Rounds E3M
High Hang Squat Snatch
2x2; 2x1

4 Rounds E3M
Hang Squat Snatch
4x3

Accessory
Conditioning
2k Row x2
Rest 4 minutes between

12.7.24

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries

5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

Strength
6 Rounds E3M
1 Clean Pull +
1 Squat Clean +
1 Hang Squat Clean +
1 Split Jerk

CrossFit
Metcon
24 min EMOM
1: 100’ Sled Push
2: 12 Goblet Squats @ 53/35 (RX+ 70/53)
3: 30 Grasshoppers
4: 5 DBall Cleans @ 100/60
5: Rest

11.30.24

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Drop Snatches

Strength
5 Rounds E2M
1 Snatch Balance

4 Rounds E2M
1 High Hang Snatch

4 Rounds E3M
1 Hang Snatch

CrossFit