10.29.24

Metcon
21 min EMOM
1: 15 Slamballs @ 30/20
2: 10 Box Jump Overs @ 24/20”
3: 15 Inverted Rows

Accessory
Tabata Sledgehammer
X2
Rest 2 minutes between

10.28.24

Metcon
6 min AMRAP
3, 6, 9 ascending ladder
Front Squat @ 95/65 (RX+ 135/95)
Calorie Row
Rest 4 minutes

6 min AMRAP
3, 6, 9 ascending ladder
T2B
Calorie Bike
Rest 4 minutes

6 min AMRAP
3, 6, 9 ascending ladder
Hang Squat Cleans @ 65/45 (RX+ 95/65)
OTB Burpees
Last tested on 10/6/2021

Accessory
10 min EMOM
O: :20 L-sit
E: 10 Ring Push-ups

10.26.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Snatches 

5 min EMOM
2 Snatch High Pulls

Strength
5 Rounds E2M
5 Snatch Grip Push Press

5 min EMOM
3 Drop Snatches

5 Rounds E2M
1 Snatch Balance +
3 Overhead Squats

CrossFit
Metcon
Partner WOD
2000m/1600m Rowing
100 DB S2O @ 50/35
5000m/4000m Bike
100 Box Jumps @ 24/20”
2000m/1600m Rowing

10.25.24

Strength
4 Rounds E2M
3 Snatch Grip Deadlifts w/ :03 pause at knee

5 Rounds E3M
1 Hang Squat Snatch +
3 Overhead Squats

Accessory
Strength Superset
DB Seated Shoulder Press 5x8
DB Seated Side Raises 5x15

10.24.24

Metcon
30 min AMRAP
Plate Carry @ 45/25 (RX+ 55/45)
CAP programming from 9/13/2024.

Accessory
100 Empty bar Jumping Squats @ 45/35