2.22.25

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

CrossFit
Metcon
Partner WOD
20 min AMRAP
10 Hang Squat Cleans @ 95/65 (RX+ 115/80)
20 Burpee Box Jump Overs @ 24/20”
10 – 50’ Shuttle Runs

2.21.25

Strength
3 Rounds E2M
1 Shoulder Press

5 Rounds E2:30M
Push Press
2x2; 3x1

Conditioning
DB Bicep Curls
3 set complex
8 DB Bicep Curls +
8 DB Hammer Curls

Accessory
6x50’ Sled Push

2.20.25

Skill Development
10 min EMOM
O: 12 GHD Sit-ups (RX+ 15)
E: 5 Strict Pull-ups (RX+ 3 Bar Muscle-ups)

Metcon
10 min AMRAP
15 Ring Rows
10 T2B
5 Devil Presses @ 35/25

Accessory
Tabata SkiErg x2
Rest 2 minutes between

2.19.25

Strength
10 min EMOM
2 Power Snatches @ 65-70% 1RM

Metcon
50/40 Calorie Row
50 Wallballs @ 20/14
50 Push-ups
25 Wallballs @ 20/14
25 Push-up

Accessory
10 min EMOM
O: 10 Sledgehammer swings
E: 2 Tire flips

2.18.25

Conditioning
Reverse Tabata Bike
Rest 2 minutes
Tabata Double-unders
Rest 2 minutes
X2

Skill Development
4 Rounds E2M
Max Effort Dead Hang
Cap at :60

Accessory
10 min EMOM
O: 10 Alternating Pistols
E: 8 T2R