11.22.24
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Skill Development
4 Rounds E2M
5 Nordic Curls
Metcon
3 RFT
5 Wall Walks
10 Box Jumps @ 24/20”
15 Power Snatches @ 95/65
Rest 2 minutes between rounds
Featured
11.16.24
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Weightlifting
Skill Development
5 min EMOM
3 Tall Snatches
5 Rounds E90s
2 Muscle Snatches
Strength
5 Rounds E2M
3 Snatch Grip Deadlift to Power Position w/ 4 sec pause at knee
6 Rounds E4M
2 1st Pull Snatch Deadlift +
2 Position Snatch
CrossFit
Metcon
Partner WOD
2k Row buy-in
Then at 10 min mark
18 min AMRAP
6 Burpees
9 KB Swings @ 53/35
12 Air Squats
Partner 1 must complete a round before Partner 2 starts.
Last tested on 3/14/2020.
11.7.24
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Metcon
Partner WOD
22 min AMRAP
50 GHD Sit-ups
100’ DBall Carry @ 100/60 each
50/40 Calorie SkiErg
Accessory
10 min EMOM
O: 2 Rope Climbs
E: 25 Crossovers
10.26.24
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Weightlifting
Skill Development
5 min EMOM
3 Tall Snatches
5 min EMOM
2 Snatch High Pulls
Strength
5 Rounds E2M
5 Snatch Grip Push Press
5 min EMOM
3 Drop Snatches
5 Rounds E2M
1 Snatch Balance +
3 Overhead Squats
CrossFit
Metcon
Partner WOD
2000m/1600m Rowing
100 DB S2O @ 50/35
5000m/4000m Bike
100 Box Jumps @ 24/20”
2000m/1600m Rowing
10.19.24
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Weightlifting
Test Week
Build to heavy snatch
Build to heavy clean & jerk
CrossFit
Metcon
Partner WOD
5 min AMRAP
Max Calorie SkiErg
Other partner must hold DBall @ 100/60
Rest 3 minutes
5 min AMRAP
5 Box Jump Overs @ 24/20”
10 KB Swings @ 53/35
One partner works at a time.
Rest 3 minutes
5 min AMRAP
Max Calorie Bike
Other partner must perform a rig dead hang
Rest 3 minutes
5 min AMRAP
15 KB SDHP
10 Single-arm KB Push Press (5 each arm)
One partner works at a time.
RX: 53/35
