11.14.24

Metcon
12 min AMRAP
4 Rope Climbs
20 Push-ups

Skill Development
Accumulate 50 Hip Extensions

Accessory
Conditioning
Tabata SkiErg x2
Rest 4 minutes between

11.13.24

Strength
7 Rounds E3M
Clean & Jerk
3x2; 4x1

Accessory
15 minutes of Handstand practice

11.12.24

Skill Development
10 min EMOM
O: :20 L-sit
E: :30 Handstand hold (RX+ Freestanding Handstand hold)

Metcon
3 RFT
10 Strict Pull-ups
20 Sit-ups
40 Double-unders

Accessory
50 OTB Burpees

11.11.24

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Metcon
“Blake”
4 RFT
100’ Overhead Walking Lunges @ 45/35
30 Box Jumps @ 24/20”
20 Wallballs @ 20/14
10 HSPU

Accessory
5k Row

11.9.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Jerks

5 min EMOM
3 Jerk Balances

Strength
4 Rounds E2M
4 Push Press

4 Rounds E2M
2 Split Jerks w/ Pause in catch and dip @ 75% 1RM

4 Rounds E2M
1 Power Clean +
2 Split Jerks

CrossFit
Strength
7 Rounds E3M
2 Back Squats