1.17.24

Metcon
Partner WOD
6 RFT
50 Push-ups
40 T2B
30/24 Calorie Bike
Last tested on 5/21/2019

Accessory
Tabata Sledgehammer
X2
Rest 2 minutes between

1.16.24

Skill Development
4 Rounds E2M
5 Nordic Curls

Metcon
4 RFT
20 DB Burpee Deadlifts @ 35/25 (RX+ 50/35)
20/15 Calorie Row

Accessory
L-sit Pull-up
4xMax Effort

1.15.24

Weightlifting
15 Rounds E2M
1 Power Snatch +
1 Squat Snatch +
1 Overhead Squat

Accessory
10 min EMOM
O: 4 Inverted Burpees
E: 12/9 Calorie SkiErg

1.13.24

Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Cleans

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
3 Clean Pulls to hip

4 Rounds E2M
3 Floating Clean Pulls

4 Rounds E3M
2 Floating Cleans

CrossFit
Metcon
20 min AMRAP
15 HRPU
30 KB Swings @ 53/35
60 Double-unders

1.12.24

Strength
5 Rounds E5M
5 Back Squats

Accessory
2k SkiErg