7.27.24

Weightlifting
Skill Development
5 min EMOM
5 Drop Snatches

5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
3 Tall Snatches

Strength
7 Rounds E2M
1 Snatch Balance

3 Rounds E3M
2 High Hang Squat Snatches

CrossFit
Metcon
Partner WOD
8 RFT
50m Swim
15 Goblet Squats
15 KB Swings
RX: 53/35
**Workout is at Allen pool at Memorial Park. Class is at 9:30 AM**

7.26.24

Metcon
Partner WOD
30 min AMRAP
30/24 Calorie SkiErg
30 DB Power Cleans @ 50/35
30 Box Jump Overs @ 24/20”
30 Pull-ups

Accessory
Metcon
5-minute DBall hold @ 100/60
Every drop, perform 25 Crossovers

7.25.24

Metcon
“The Ghost”
6 Rounds for reps
1-minute Calorie Row
1-minute Burpees
1-minute Double unders
Rest 1 minute

Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 1 Legless Rope Climb

7.24.24

Strength
6 Rounds E2M
Push Jerks
3x3; 3x1

Metcon
For Time
30 Push Jerks @ 95/65
30/24 Calorie Bike

Accessory
Nordic Curls 4x8

7.23.24

Metcon
“Karen”
150 Wallballs @ 20/14lb
Last tested on 1/26/2023

Skill Development
10 min EMOM
O: 10 V-ups
E: :30 Handstand hold (RX+ Freestanding handstand hold)

Accessory
Barbell Curls 4x10 drop sets
*Perform 10 unbroken curls.  Wait 15 secs and perform the next set.  Must be unbroken and the weight should decrease as the athlete progresses through the sets.