1.29.24

Strength
6 Rounds E90s
10 Pendlay Rows
Rest 2 minutes

6 Rounds E90s
5 Strict Pull-ups (RX+ Strict C2B)
Rest 2 minutes

6 Rounds E90s
10 Barbell Curls

Accessory
100/80 Calorie Bike

1.27.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Snatches

5 min EMOM
2 Snatch High Pulls 

Strength
5 Rounds E2M
5 Snatch Grip Push Press

5 min EMOM
3 Drop Snatches

5 Rounds E2M
1 Snatch Balance +
3 Overhead Squats

CrossFit
Conditioning
1k SkiErg
Last tested on 12/29/2022

Metcon
12 min AMRAP
30 Wallballs @ 20/14
60 Double unders

1.26.24

Skill Development
7 min EMOM
5 Ring Dips

Metcon
2500/2000m Bike
40 V-ups
2000/1600m Bike
40 V-ups
1000/800m Bike

Accessory
4x6 DB Overhead Squat (each side)

1.25.24

Strength
5 Rounds E2M
2 TnG Power Snatches

Metcon
Partner WOD
30 Power Snatches @ 75/55 (RX+ 115/75)
30 Synchronized Bar facing Burpees
24 Power Snatches @ 95/65 (RX+ 135/95)
24 Synchronized Bar facing Burpees
18 Power Snatches @ 115/75 (RX+ 155/105)
18 Synchronized Bar facing Burpees
12 Power Snatches @ 135/95 (RX+ 185/125)
12 Synchronized Bar facing Burpees
CAP programming 4/1/2023

Accessory
Inverted Rows 4x12
Ring Pull-ups 4x8

1.24.24

Metcon
21-15-9
SDHP @ 115/75
T2B
CAP programming from 11/27/2023

Skill Development
10 min EMOM
5 Barbell Good Mornings

Accessory
50 DBall Cleans @ 100/60
EMOM perform 5 burpees
Start with burpees