11.21.24
/
Conditioning
10 min AMRAP
Max Calories Rowing
Rest 2 minutes
10 min AMRAP
Max Calories Bike
Accessory
10 min EMOM
O: 30 Crossovers
E: 5 DBall Cleans @ 100/60
Featured
11.20.24
/
Metcon
“Chelsea”
30 min EMOM
5 Pull-ups
10 Push-ups
15 Air Squats
Last tested on 11/5/2021.
Accessory
Tabata Bike x2
Rest 4 minutes between
11.19.24
/
Strength
9 min EMOM
1 Deadlift
Metcon
10 RFT
30 Double unders
3 Deadlifts @ 255/165 (RX+ 315/205)
CAP programming from 10/14/2024.
Accessory
Ring Push-ups 4x10
Ring Pull-ups 4x8
11.18.24
/
Metcon
Tabata
DB Shoulder Press
Max Calorie SkiErg
Burpees
Max Calorie SkiErg
DB Push Press
RX: 35/25
**Complete one movement before moving to the next.
Accessory
7x30 sec Front Rack Hold @ 110% FS 1RM
11.16.24
/
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.
