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

12.17.24

Metcon
Partner WOD
20 min AMRAP
Partner 1 perform 250m Row
Partner 2 perform plank hold
Switch movements after row completed.

Accessory
For Time
50-40-30-20-10
Sit-ups
Between each round, perform 15/12 Calorie SkiErg

12.5.24

Metcon
Partner WOD
20 min AMRAP
20 Pull-ups
30/24 Calorie Bike
40 Push-ups

Accessory
10 min EMOM
O: 5 Back Extensions
E: 10 Burpees

12.2.24

Metcon
Partner WOD
7 RFT
10 Deadlifts @ 225/155
10 OTB Burpees
Each partner complete 10 deadlifts and 10 OTBB to complete a round.
While partner is completing couplet, other partner is performing max calories on rower.
Rest 1 minute between rounds.

Accessory
Barbell Curls 4x10 drop sets
*Perform 10 unbroken curls.  Wait 15 secs and perform the next set.  Must be unbroken and
the weight should decrease as the athlete progresses through the sets.

11.28.24

Metcon
Partner WOD
30 min AMRAP
40/32 Calorie Bike
60 Wallballs @ 20/14
80 Russian KB Swings @ 53/35 (RX+ 70/53)
100 Sit-ups