10.19.24
Weightlifting
Test Week
Build to heavy snatch
Build to heavy clean & jerk
CrossFit
Metcon
Partner WOD
5 min AMRAP
Max Calorie SkiErg
Other partner must hold DBall @ 100/60
Rest 3 minutes
5 min AMRAP
5 Box Jump Overs @ 24/20”
10 KB Swings @ 53/35
One partner works at a time.
Rest 3 minutes
5 min AMRAP
Max Calorie Bike
Other partner must perform a rig dead hang
Rest 3 minutes
5 min AMRAP
15 KB SDHP
10 Single-arm KB Push Press (5 each arm)
One partner works at a time.
RX: 53/35
10.17.24
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
Metcon
“JT”
21-15-9
HSPU
Ring Dips
Push-ups
Last tested on 7/17/2023.
Accessory
800m Sandbag Run
RX: 50/35