9.24.24

Strength
8 Rounds E2M
1 Behind-the-Neck Split Jerk

Metcon
30 Push Jerks
RX: 115/75
RX+: 155/105
Last tested on 8/28/2023

Accessory
Tabata Sledgehammer
X2
Rest 2 minutes between

9.23.24

Strength
7 min EMOM
3 TnG Deadlifts @ 70% 1RM

Metcon
“Christine”
3 RFT
500m Row
12 Body-weight Deadlifts
21 Box Jumps @ 20”

Accessory
10 min EMOM
O: 4 Inverted Burpees
E: :20 L-sit

9.21.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

5 min EMOM
3 Hang Clean High Pulls 

Strength
4 Rounds E2M
1 Power Clean +
1 Hang Squat Clean +
2 Split Jerks

4 Rounds E3M
2 Hang Clean & Jerks
Build to a heavy double.

CrossFit
Metcon
4 min AMRAP x 4
10/7 Calorie Bike
2 Rope Climb (RX+ 1 legless)
4 min rest between
Last tested on 9/12/2020

9.20.24

Strength
10 min EMOM
2 Hang Power Cleans @ 70-75% 1RM

Metcon
4 RFT
10 DB Power Cleans
12 DB Front Squats
15 Box Jumps @ 24/20”
RX: 50/35
Last tested on 4/30/2018

Accessory
100’ Overhead Carry x5
RX: 135/95
RX+: 185/125

9.19.24

Strength
20 min EMOM
O: 5 Bench Press
E: 5 Strict Press

Accessory
Conditioning
400m Sandbag Run
RX: 50/35
X3
Rest 2 minutes between