11.13.24

Strength
7 Rounds E3M
Clean & Jerk
3x2; 4x1

Accessory
15 minutes of Handstand practice

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

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

10.16.24

Strength
7 Rounds E3M
3 Back Squats with :05 desc tempo

Metcon
5 min AMRAP
10 Alternating Jumping Lunges
10 Burpees

Accessory
10 min EMOM
O: 5 DBall Cleans @ 100/60
E: 15 Hip Extensions

10.10.24

Strength
4 Rounds E2M
1 Press

4 Rounds E2M
3 Push Press

4 Rounds E2M
5 Push Jerk

Accessory
10 min EMOM
O: 5 Devil Presses @ 35/25
E: 25 Crossovers