2.21.24

Metcon
Partner WOD
20 min AMRAP
23 Box Jump Overs @ 24/20”
23 Power Snatches
23 Overhead Squats
23 Sit-ups
23 Calorie Bike
RX: 95/65

Accessory
Metcon
100 Slamballs @ 30/20
EMOM perform 5 burpees. Start with burpees.

2.20.24

Metcon
10 x 1 min rounds
3 Deadlifts @ 255/165 (RX+ 315/205)
Max double unders
Rest 2 minutes between
CAP programming from 8/4/2022

Accessory
25 min Bike

2.19.24

Metcon
10 Rounds
7 T2B
7 HRPU
7 Pull-ups
Rest 1-minute between

Accessory
50 Tire Flips

2.17.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Snatches

5 Rounds E90s
2 Muscle Snatches

Strength
5 Rounds E2M
3 Snatch Grip Deadlift to Power Position w/ 4 sec pause at knee

6 Rounds E4M
1 1st Pull Snatch Deadlift +
3 Position Snatch

CrossFit
Strength
10 min EMOM
3 Front Squats @ 70% 1RM

Metcon
5 RFT
15 Wallballs @ 20/14 (RX+ 30/20)
30 Double unders (RX+ 45)

2.16.24

Strength
7 Rounds E3M
2 Press +
4 Push Press

Accessory
Strength Superset
DB Bench Press 4x10
Max Bullhorn Dips