12.11.23

Metcon
7 RFT
3 Power Snatches @ 115/75 (RX+ 155/105)
6 Burpee Pull-ups
9 Burpee Box Jumps @ 24/20”
Last tested on 8/24/2019

Accessory
Conditioning
Max Double unders
X3
Rest as needed

12.9.23

Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Cleans

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
1 - 1 1/4 Squat Cleans

5 Rounds E2M
2 High Hang Squat Cleans

3 Rounds E2M
2 Position Clean

CrossFit
Metcon
4 RFT
15 Bar-facing Burpees
15 Front Squats @ 115/85
75 Single-unders
CAP programming from 11/6/2023

12.8.23

Strength
6 Rounds E2M
4 Push Press
On last set, perform max reps
Rest 4 minutes

6 Rounds E2M
3 Push Jerks
On last set, perform max reps

Accessory
4 x Max Effort Rig Hang

12.7.23

Metcon
Partner WOD
“Barbara”
5 RFT
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Accessory
Barbell Curls 4x10
Bullhorn Dips 4x10

12.6.23

Conditioning
5 x 2 min AMRAP
Max distance row
Rest 2 minutes between
CAP programming from 10/23/2023

Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 2 Rope Climbs