2.15.24

Metcon
5 Rounds E6M
300/250m SkiErg
15/12 Calorie Bike
15 T2B
15 Ring Rows

Accessory
10x50’ Sled Pull @ AHAP

2.14.24

Metcon
Open 16.5
21-18-15-12-9-6-3
Thrusters @ 95/65
Bar facing Burpees

Accessory
Reverse Hypers 4x25
Reverse Hyper Leg Extensions 4x15

2.13.24

Skill Development
10 min EMOM
O: 15 Hip Extensions
E: 12 Box Jumps @ 24/20” (RX+ 30/24”)

Metcon
3 RFT
500/400m Row
90 sec Double Farmers carry hold @ 50/35
25 Sit-ups

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

2.12.24

Metcon
12-9-6
Clean & Jerks @ 135/95 (RX+ 185/125)
C2B (RX+ Bar Muscle-ups)
CAP programming from 10/12/2022

Skill Development
7 min EMOM
5 Strict Ring Dips

Accessory
5k Row

2.10.24

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

CrossFit
Metcon
15 min AMRAP
50 GHD Sit-ups
50 KB Swings @ 53/35
50 HSPU
50/40 Calorie SkiErg