4.13.24

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

CrossFit
Strength
10 min EMOM
2 Power Cleans

Metcon
50 T2B
50 Power Cleans @ 135/95
Last tested on 4/5/2018

4.12.24

Skill Development
4 Rounds E2M
5 Nordic Curls

Metcon
12 min EMOM
1: 10 Reverse Grip Bent Rows
2: 5 DB Cleans @ 100/60
3: 10/7 Calorie SkiErg

Accessory
10 min EMOM
O: 8 T2R
E: 8 Ring Pull-ups

4.11.24

Strength
7 Rounds E3M
4 Overhead Squats w/ 5 sec bottom pause

Accessory
10 min EMOM
O: 4 Inverted Burpees
E: 20 sec L-sit

4.10.24

Metcon
Partner WOD
300/250 Calorie Bike
300 Double-unders
Split as necessary
Last tested on 11/6/2019

Accessory
Strength Superset
DB Bench Press 4x10
Max Bullhorn Dips

4.9.24

Metcon
In 6-minutes, perform
25 GHD Sit-ups
25 Pull-ups
25 Wallballs @ 20/14
X3

Accessory
Tabata Bike x2
Rest 2 minutes between