7.16.24

Strength
5 min EMOM
E30s 2 TnG Power Cleans

Metcon
30-20-10
Power Cleans
Lateral hops over barbell
Alternating Barbell Lunges
Lateral hops over barbell
RX: 95/65
CAP programming from 6/26/2022

Accessory
L-sit Pull-up
4xMax Effort

7.15.24

Metcon
Partner WOD
8 RFT
400m Run
Max Calorie Row
**One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.
CAP programming from 6/16/2024

Accessory
Reverse Hypers 4x25
Reverse Hyper Leg Extensions 4x15

7.13.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Snatches

5 Rounds E90s
2 Muscle Snatches

Strength
5 Rounds E2M
3 Snatch Grip Deadlift to Power Position w/ 4 sec pause at knee

6 Rounds E4M
2 1st Pull Snatch Deadlift +
2 Position Snatch

CrossFit
Metcon
Partner WOD
5 RFT
40/30 Calorie Bike
40 KB Swings @ 53/35
40/30 Calorie Row
40 T2B
Last tested on 5/3/2018

7.12.24

Strength
6 min EMOM
2 Hang Squat Cleans

Metcon
21-15-9
HSPU
Hang Squat Cleans @ 95/65 (RX+ 115/75)
CAP programming from 6/13/2024

Accessory
10 min EMOM
O: 12 GHD Sit-ups"
E: 10 Box Jumps @ 30/24”

7.11.24

Skill Development
10 min EMOM
O: 15 Hip Extensions
E: 10 Burpees

Metcon
10 min AMRAP
4 Rope Climbs (RX+ 2 Legless Rope Climbs)
40 Double unders (RX+: 25 Crossovers)
Last tested on 9/27/2023

Accessory
10 min EMOM
2 Burpee Bar Muscle-ups