1.5.24

1.4.24

Metcon
5 Rounds E5M
15/12 Calorie Bike
10 Burpee Box Jump Overs @ 24/20”
30 Crossovers

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

1.3.24

Strength
In 8-minute window,
Build to heavy set of 3 deadlifts

Metcon
10 min AMRAP
7 HSPU
7 Deadlifts @ 225/155
CAP programming from 11/22/2023

Accessory
10 min EMOM
O: 10 Alternating Pistols
E: 30 Crossovers

1.2.24

Metcon
10 Rounds E2M
250/200m Row
10 Medball Cleans @ 20/14
CFHQ programming from 12/2/2023

Accessory
6x50’ Back Rack Walks

12.30.23

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

5 min EMOM
3 Hang Clean High Pulls

Strength
4 Rounds E2M
1 Power Clean +
1 Hang Squat Clean +
2 Push Jerks

5 Rounds E3M
2 Hang Clean & Jerks
Build to a heavy double.

CrossFit
Metcon
”Fran”
21-15-9
Thrusters @ 95/65
Pull-ups