2.27.24

Strength
10 min EMOM
5 Push Jerks @ 95/65 (RX+ 115/75)

Metcon
8 min AMRAP
10 Pull-ups (RX+ C2B)
10/7 Calorie Bike

Accessory
10 min EMOM
O: 30 sec Battle ropes
E: 5 Tire Flips

2.26.24

Metcon
100 Push-ups
EMOM row 100m
**Start with row
CAP programming from 11/20/2023

Skill Development
10 minutes of handstand hold, or handstand walk practice.

Accessory
10 min EMOM
O: 10 Alternating Pistols
E: 15 Sit-ups

2.24.24

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries

5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

Strength
6 Rounds E3M
1 Clean Pull +
1 Squat Clean +
1 Hang Squat Clean +
1 Split Jerk

CrossFit
Metcon
3 min AMRAP
20 SDHP @ 95/65 (RX+ 115/75)
20 GHD Sit-ups
Max Calorie SkiErg
Rest 3 minutes
X3

2.23.24

Strength
6 Rounds E4M
Back Squat
3x7; 3x5

Accessory
Strength Superset
Reverse Grip Bent Rows 4x8
Barbell Curls 4x15

2.22.24

Skill Development
7 Rounds E2M
8 Back Extensions

Metcon
100 S2O @ 45/35
Last tested on 10/8/2018

Accessory
10 min EMOM
2 Bar Muscle-ups or Ring Muscle-ups