5.13.24

Strength
7 Rounds E3M
1 Power Clean +
1 Hang Squat Clean

Metcon
30 Squat Cleans
RX: 95/65
RX+: 135/95
Last tested on 4/5/2022

Accessory
Strength Superset
DB Side Raises 5x15
DB Seated Shoulder Press 5x8

5.11.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

5 min EMOM
3 Hang Clean High Pulls

Strength
4 Rounds E2M
1 Power Clean +
1 Hang Squat Clean +
2 Split Jerks 

5 Rounds E3M
2 Hang Clean & Jerks
Build to a heavy double.

CrossFit
Strength
10 min EMOM
4 Push Press

Metcon
3 RFT
40 Double unders
20 DB Push Press @ 35/25
200m Run

5.10.24

Metcon
30 min EMOM
1: 12/9 Calorie Row
2: 15 KB Swings @ 53/35
3: 12/9 Calorie SkiErg

Accessory
Accumulate 5 min rig hang

5.9.24

Metcon
Partner WOD
3 RFT
40 T2B
12 Wall Walks
CAP programming from 4/16/2024

Skill Development
10 minutes of handstand practice.

Accessory
Conditioning
800m Run x2
Rest 4 minutes between
RX+: 20/14lb vest

5.8.24

Strength
7 Rounds E3M
3 Deadlifts

Accessory
10 min EMOM
O: 20 Crossovers
E: 15 GHD Sit-ups