8.8.24

8.7.24

Strength
7 Rounds E3M
Hang Squat Cleans
4x2; 3x1

Accessory
Strength Superset
DB Bench Press 4x10
DB Bench Flyes 4x15

8.6.24

Metcon
“Helen”
3 RFT
400m Run
21 KB Swings @ 53/35
12 Pull-ups
Last tested on 6/21/2023

Skill Development
10 min EMOM
O: 20 Crossovers
E: :30 Double KB/DB Overhead Hold

Accessory
1k SkiErg Max Effort

8.5.24

Metcon
“Fight Gone Bad”
3 Rounds
1-minute Wallballs @ 20/14
1-minute SDHP @ 75/55
1-minute Box Jumps @ 20”
1-minute Push Press @ 75/55
1-minute Calorie Row
Rest 1 minute

Accessory
Reverse Hypers 5x20
Single-leg KB Romanian Deadlifts 5x10 each leg

8.3.24

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Delivery reps

5 min EMOM
3 Tall Cleans

Strength
5 Rounds E3M
1 Clean Deadlift to knee +
1 Clean Shrug +
1 Hang Power Clean +
1 Squat Clean

5 Rounds E3M
1 Hang Squat Clean +
1 High Hang Squat Clean

CrossFit
Strength
6 Rounds E2M
5 Banded Deadlifts w/ :03 descend.

Metcon
For Time
50 Devil Presses @ 35/25 (RX+ 50/35)
EMOM perform 10 DB Push-ups