1.21.25

Skill Development
7 min EMOM
:20 L-sit

Metcon
Partner WOD
18 min AMRAP
Max distance Bike
Max distance Row
Both partners work at same time.
Last tested on 12/29/2023.

Accessory
10 min EMOM
O: 7 Strict T2B
E: :30 Dead hang

1.16.25

Metcon
Partner WOD
30 min AMRAP
2000/1600m Row
200 Double unders
20 DBall Cleans @ 100/60
E2M perform 5 burpees. Start with burpees.

Accessory
Strength Superset
DB Shoulder Press 4x8
DB Side Raises 4x15

1.8.25

Metcon
Partner WOD
20 min AMRAP
50 GHD Sit-ups
25 HSPU
50/40 Calorie SkiErg
25 Ring Dips
Last tested on 6/1/2024

Accessory
Tabata Row x2
Rest 2 minutes between

1.4.25

Weightlifting
Skill Development
5 min EMOM
3 Hang 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 Snatch Grip Deadlifts to knee with :03 pause at top +
1 Hang Snatch +
2 Overhead Squats with :03 pause in bottom

CrossFit
Metcon
Partner WOD
8 RFT
Partner 1 perform
1k/800m Row
Partner 2 perform AMRAP while P1 rows,
50 Double unders
20 Push-ups
10 T2B
Switch after row.  Partner will pick up where left off.
Record total time and # of rounds.

12.28.24

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Tall Jerks

5 Rounds E90s
3 Jerk Dips @ 90% 1RM

Strength
5 Rounds E2M
2 Split Jerk w/ Dip Pause and Catch Pause @ 75% 1RM 

4 Rounds E2M
1 Squat Jerks as low as possible

CrossFit
Metcon
Partner WOD
20 min AMRAP
30 OTB Burpees
30 Power Cleans
30 GHD Sit-ups
RX: 95/65; 115/85; 135/95; 155/105; 185/125
RX+: 135/95; 155/105; 185/125; 205/145; 225/155