10.10.24

Strength
4 Rounds E2M
1 Press

4 Rounds E2M
3 Push Press

4 Rounds E2M
5 Push Jerk

Accessory
10 min EMOM
O: 5 Devil Presses @ 35/25
E: 25 Crossovers

10.9.24

Metcon
60 Sit-ups
50 T2B
40 GHD Sit-ups
30 Pull-ups
20 Strict Pull-ups
10 Bar Muscle-ups
CAP programming from 2/3/2022

Skill Development
Accumulate 40 Hip Extensions

Accessory
Conditioning
10 min EMOM
10/7 Calorie Bike (RX+ 15/12)

10.8.24

Strength
5 Rounds E2M
1 Squat Clean +
1 Hang Squat Clean

Metcon
5 Squat Cleans @ 95/65 (RX+ 135/95)
200m Run
4 Squat Cleans @ 115/75 (RX+ 155/105)
300m Run
3 Squat Cleans @ 135/95 (RX+ 185/125)
400m Run
2 Squat Cleans @ 155/105 (RX+ 205/145)
500m Run
1 Squat Cleans @ 175/115 (RX+ 225/155)
Last tested on 6/14/2021.

Accessory
2k SkiErg

10.7.24

Skill Development
7 min EMOM
7 Ring Push-ups (RX+ 10)

Metcon
15 min AMRAP
Max Calorie Bike
E3M perform:
2 Rounds
6 Push-ups
6 Ring Rows
Start AMRAP with push-ups and ring rows.

Accessory
100 Empty bar Push Press
EMOM perform 5 burpees.  Start with burpees.

10.5.24

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
3 Pause Front Squats

4 Rounds E2M
1 - 1 1/4 Squat Cleans

3 Rounds E2M
2 - 2 Position Cleans

CrossFit
Conditioning
500m SkiErg
Last tested on 10/19/2023

Metcon
4 Rounds E6M
300/250m SkiErg
15 Burpees
60 Double-unders