5.3.25
Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans
5 min EMOM
2 High Hang Muscle Cleans +
1 Hang Muscle Clean
Strength
4 Rounds E2M
2 - 1 1/4 Front Squats
4 Rounds E2M
1 Clean Shrug +
1 High Hang Clean
4 Rounds E3M
1 1st position Clean Deadlift +
1 Clean w/ :03 pause at top of knee +
1 Hang Clean
CrossFit
Metcon
Partner WOD
10 min AMRAP
300m Run
Max Calorie SkiErg
Rest 3 minutes
10 min AMRAP
50 Double unders (SC: 25 DUs; 75 singles)
1 Devils Press
2 Devils Presses
3 Devils Presses
2 Devils Presses
1 Devils Press
Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
RX: 35/25
RX: 50/35
4.19.25
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
Partner WOD
“Eva”
5 RFT
800m Run
30 KB Swings @ 70/53
30 Pull-ups
Last tested on 7/4/2022.
4.12.25
Weightlifting
Skill Development
5 min EMOM
3 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 Floating Snatches
CrossFit
Metcon
Partner WOD
10 RFT
Partner 1: 500/400m Row
Partner 2 performs
5 Squat Snatches @ 95/65 (RX+ 135/95)
15 Sit-ups
Switch each round. Partner starts where previous partner left off.
Score is # of rounds completed.
4.5.25
Olympic Lifting
Skill Development
5 min EMOM
3 Tall Cleans
5 min EMOM
3 Tall Jerks
Strength
4 Rounds E2M
5 Push Press
4 Rounds E2M
2 Position Clean +
1 Split Jerk
4 Rounds E3M
1 Hang Power Clean +
1 High Hang Squat Clean +
1 Push Jerk +
1 Split Jerk
CrossFit
Metcon
Partner WOD
2 min AMRAP
Max Effort Calorie SkiErg
Immediately after, perform
100 Wallballs @ 20/14
Subtract # of reps from WBs based on amount of calories completed in AMRAP.
Metcon
Partner WOD
18 min AMRAP
20 Pull-ups (RX+ C2B)
20 Dball over box
20 Jump over box
20 DBall Squats
RX: 100/60; 48/40”