12.5.23

Metcon
8 min AMRAP
5 Push Press @ 135/95 (RX+ 185/125)
50 Double unders
Rest 4 minutes
8 min AMRAP
10 DB S2O @ 35/25 (RX+ 50/35)

Accessory
7 sets
30 sec Front Rack Hold AHAP
Start with 120% 1RM Front Squat

12.4.23

Metcon
5 RFT
25/20 Calorie Bike
25 Deadlifts @ 95/65 (RX+ 135/95)
Rest 2 minutes between rounds
Retest from 6/8/2023

Accessory
Strength Superset
DB Bench Press 4x8
DB Bench Flyes 4x15

12.2.23

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

CrossFit
Metcon
5 RFT
10 - 50’ Shuttle Runs
15 DB Goblet Squats
20 Single-arm DB Push Press
RX: 35/25
RX+: 50/35

12.1.23

Metcon
24 min EMOM
1: 10 Bench Press
2: 10 Reverse Grip Bent Rows
3: 7 Dips
4: 10/7 Calorie Row

Accessory
12 min EMOM
1: 30 sec Sledgehammer swings
2: 30 sec Battle ropes
3: 5 Tire Flips

11.30.23

Metcon
3 RFT
50/40 Calorie Bike
25 T2B
100 Double-unders

Accessory
100 Calorie SkiErg