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.

11.21.24

Conditioning
10 min AMRAP
Max Calories Rowing
Rest 2 minutes
10 min AMRAP
Max Calories Bike

Accessory
10 min EMOM
O: 30 Crossovers
E: 5 DBall Cleans @ 100/60

11.15.24

Conditioning
10 Rounds E3M
10/7 Calorie Bike (RX+ 15/12)
Last tested on 9/15/2023.

Accessory
10 min EMOM
O: 25 Crossovers
E: 15 Slamballs @ 30/20

9.3.24

Conditioning
3 Rounds E10M
800 Run
Last tested on 9/12/2023

Accessory
10 min EMOM
O: 10 T2R
E: 30 Grasshoppers

8.27.24

Conditioning
Run 2.5k
CAP programming from 12/13/2021

Skill Development
Accumulate reps:
30 GHD Sit-ups
30 V-ups
1-minute L-sit
30 Hip Extensions

Accessory
15 minute Handstand walk practice