4.8.24

Strength
5 Rounds E2M
5 Push Jerks

Metcon
3 RFT
500m Row
15 Push Jerks @ 95/65 (RX+ 135/95)
Last tested on 1/31/2023

Accessory
Barbell Curls 4x10 drop sets
*Perform 10 unbroken curls.  Wait 15 secs and perform the next set.  Must be unbroken and the weight should decrease as the athlete progresses through the sets.

4.6.24

Weightlifting
5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
2 High Hang Power Snatches

5 Rounds E2M
2 Hang Power Snatches 

5 min EMOM
3 High Hang Muscle Cleans

5 min EMOM
2 High Hang Power Cleans

5 Rounds E2M
2 Hang Power Cleans

CrossFit
Metcon
Partner WOD
16 min AMRAP
20 Burpees
4 Rope Climbs
CAP programming from 3/28/2024

Skill Development
Accumulate 20 weight pull-ups

4.5.24

Metcon
2 RFT
30 Front Squats @ 75/55 (RX+ 105/75)
15/12 Calorie Bike
30 Wallballs @ 20/14
15/12 Calorie Bike

Skill Development
6 min EMOM
10 V-ups

Accessory
Reverse Hypers 4x20
Glute Bridge Raises 4x15

4.4.24

Metcon
15 min AMRAP
2 Bar Muscle-ups (RX+ Ring Muscle-ups)
4 HSPU (RX+ Strict HSPU)
24 Double-unders (RX+ 36 Crossovers)
Retest from 12/26/2023

Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 3 Tire Flips

4.3.24

Metcon
In 5-minute window, perform
500m Row
20 K2E

In 5-minute window, perform
500m SkiErg
20 Slamballs @ 30/20
X2

Accessory
50 Burpees to 12” target