5.7.24

Metcon
“Kelly”
5 RFT
400m Run
30 Box Jumps @ 24/20”
30 Wallballs @ 20/14

Accessory
15 minutes of Handstand practice

5.6.24

Skill Development
7 min EMOM
5 Strict Pull-ups

Metcon
10 min AMRAP
10 Burpees
10 DBall Cleans @ 100/60

Accessory
10 min EMOM
O: 5 Devil Presses @ 35/25
E: 20 Grasshoppers

5.4.24

Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Snatches

5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
3 Drop Snatches

Strength
6 Rounds E4M
3 Position Snatches

CrossFit
Metcon
25 min EMOM
1: 100’ Sled Push
2: 15 Slamballs @ 30/20
3: 15 Hip Extensions
4: 35 Double unders (RX+: 40 Crossovers)
5: 15 KB SDHP @ 53/35

5.3.24

Strength
In 10-minutes, build to
3 TnG Clean & Jerks

Metcon
5 RFT
200m Run
6 Clean & Jerks @ 155/105 (+ 185/125)
CAP programming from 4/2/2024

Accessory
7x30 sec Front Rack Hold @ 110% FS 1RM

5.2.24

Metcon
Partner WOD
2k Row
200m Farmers Carry @ 35/25 (RX+ 50/35)
2k SkiErg
100 Sit-ups
2k Row

Accessory
6x50’ Reverse Sled Drag