6.17.24

Metcon
“Ingrid”
10 RFT
3 Snatches @ 135/95
3 Bar-facing Burpees

Skill Development
10 min EMOM
O: 10/7 Calorie Bike
E: 20 Grasshoppers

Accessory
100’ Overhead Carry x5
RX: 135/95
RX+: 185/125

6.15.24

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

CrossFit
Strength
10 min EMOM
3 Push Press @ 70% 1RM

Metcon
21-15-9
SDHP @ 95/65
Burpee Box Jump Overs @ 24/20”

6.14.24

Metcon
20 min EMOM
1: :30 Handstand hold (RX+ Freestanding HSH)
2: 12/9 Calorie row
3: 12 GHD Sit-ups (RX+ 15)
4: 6 Strict Pull-ups

Accessory
Tabata Sledgehammer
X2
Rest 2 minutes between

6.13.24

Strength
30 min EMOM
1 Squat Snatch @ 70-75% 1RM
Last tested on 5/8/2023

Accessory
10 min EMOM
O: 25 Crossovers
E: 10 Double Bottoms-up KB Presses

6.12.24

Metcon
2 RFT
400m Run
1 minute L-sit
400m Run
20 T2B

Skill Development
6 min EMOM
O: Max Plank hold
E: Max Flutter kicks

Accessory
Conditioning
100 Calorie Bike