11.4.24

Metcon
4 RFT
10 Burpee DB Deadlifts
10 DB Curls
40 Double unders
RX: 35/25
Last tested on 11/4/2016

Skill Development
10 min EMOM
O: 5 DB Overhead Squats
E: :45 Plank hold

Accessory
2k SkiErg
Rest 4 minutes
1k SkiErg

11.2.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Hang Muscle Cleans

Strength
4 Rounds E3M
2 1st Pull Clean Deadlifts +
1 Clean Pull +
1 Hang Squat Clean

4 Rounds E3M
2 Floating Cleans

CrossFit
Metcon
4 Rounds
1-minute Shuttle runs
1-minute Alternating DB Snatches @ 50/35
1-minute HRPU
1-minute Calorie SkiErg
1-minute Rest
CAP programming from 9/28/2024

11.1.24

Metcon
9 min AMRAP
10 Strict Ring Dips
20 Russian KB Swings @ 70/53

Skill Development
10 min EMOM
O: 10 Good Mornings
E: :45 DBall Hold @ 100/60

Accessory
2k Row
Rest 4 minutes
1k Row

10.31.24

Strength
8 Rounds E2M
3 Hang Power Snatches

Metcon
50 G2O @ 45/25
Last tested on 3/30/2023.

Accessory
Metcon
50 Burpees to 12” target

10.30.24

Skill Development
6 min EMOM
25 Crossovers

Metcon
Open 15.3
14 min AMRAP
7 Ring Muscle-ups
50 Wallballs @ 20/14
100 Double unders
Last tested on 10/2/2019.

Accessory
Reverse Hypers 4x20
Glute Bridge Raises 4x15