7.22.24
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Strength
4 Rounds E2M
3 TnG Deadlifts
Metcon
4 RFT
400m Run
10 HSPU
5 Deadlifts @ 225/155 (RX+ 275/185)
Last tested on 5/1/2015
Accessory
Row 2k x2
Rest 4 minutes between
Featured
7.20.24
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Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Cleans
5 min EMOM
3 Tall Cleans
5 min EMOM
3 Tall Jerks
Strength
4 Rounds E2M
3 Floating Clean Pulls
6 Rounds E3M
1 1st pull Clean Deadlift +
1 Squat Clean +
1 Hang Squat Clean +
2 Split Jerks
CrossFit
Metcon
18 min AMRAP
20 Push-ups
10/7 Calorie Bike
20 Burpees
10/7 Calorie Bike
In 6-minute window, perform
50’ Sled Push as heavy as possible
7.19.24
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Strength
7 Rounds E3M
4 Back Squats w/ :02 bottom pause
Accessory
4x6 DB Overhead Squat (each side)
7.18.24
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Skill Development
8 min EMOM
O: 5 Strict Pull-ups
E: 5 Ring Dips
RX+: 3 Ring Muscle-ups
Metcon
25 Pull-ups
25 KB Swings @ 53/35
50 Double-unders
20 Pull-ups
20 KB Swings @ 53/35
50 Double-unders
15 Pull-ups
15 KB Swings @ 53/35
50 Double-unders
10 Pull-ups
10 KB Swings @ 53/35
50 Double-unders
5 Pull-ups
5 KB Swings @ 53/35
RX+: C2B
Last tested on 6/10/2020
Accessory
100/80 Calorie Bike
