7.4.24

Metcon
Partner WOD
30 min AMRAP
40 Pull-ups
400m Run
40 Burpee Box Jump Overs @ 24/20”
100m Partner Carry (switch at 50m mark)

7.3.24

Metcon
15 min AMRAP
3, 6, 9 ascending ladder
V-ups
Russian KB Swings @ 53/35
Bike Calories
Continue adding 3 reps until time expires.
CAP programming from 5/31/2024

Accessory
10 min EMOM
O: 2 Rope Climbs
E: 25 Crossovers

7.2.24

Conditioning
5 Rounds
Row 3 minutes
Rest 3 minutes
Score total distance.

Accessory
15-minute Handstand/Handstand walk practice

7.1.24

Strength
In 8-minute window, find heavy
1 Power Snatch +
1 Overhead Squat

Metcon
10 RFT
4 Deadlift
3 Hang Power Snatch
2 Overhead Squats
RX: 115/75
RX+: 155/105
CAP programming from 5/22/2024

Accessory
Metcon
50 Burpees to 12” target

6.29.24

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Tall Jerks

5 Rounds E90s
3 Jerk Dips @ 90% 1RM

Strength
3 Rounds E2M
2 Push Jerk w/ Dip Pause and Catch Pause

3 Rounds E2M
2 Split Jerk w/ Dip Pause and Catch Pause

CrossFit
Metcon
In 6 minutes, perform
300/250m SkiErg
20 Push-ups
10 T2B

In 6 minutes, perform
20/15 Calorie Bike
20 HRPU
10 K2E
X2
Last tested on 6/12/2023