11.20.24

Metcon
“Chelsea”
30 min EMOM
5 Pull-ups
10 Push-ups
15 Air Squats
Last tested on 11/5/2021.

Accessory
Tabata Bike x2
Rest 4 minutes between

11.19.24

Strength
9 min EMOM
1 Deadlift

Metcon
10 RFT
30 Double unders
3 Deadlifts @ 255/165 (RX+ 315/205)
CAP programming from 10/14/2024.

Accessory
Ring Push-ups 4x10
Ring Pull-ups 4x8

11.18.24

Metcon
Tabata
DB Shoulder Press
Max Calorie SkiErg
Burpees
Max Calorie SkiErg
DB Push Press
RX: 35/25
**Complete one movement before moving to the next.

Accessory
7x30 sec Front Rack Hold @ 110% FS 1RM

11.16.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Snatches

5 Rounds E90s
2 Muscle Snatches

Strength
5 Rounds E2M
3 Snatch Grip Deadlift to Power Position w/ 4 sec pause at knee

6 Rounds E4M
2 1st Pull Snatch Deadlift +
2 Position Snatch

CrossFit
Metcon
Partner WOD
2k Row buy-in
Then at 10 min mark
18 min AMRAP
6 Burpees
9 KB Swings @ 53/35
12 Air Squats
Partner 1 must complete a round before Partner 2 starts.
Last tested on 3/14/2020.

11.15.24

Conditioning
10 Rounds E3M
10/7 Calorie Bike (RX+ 15/12)
Last tested on 9/15/2023.

Accessory
10 min EMOM
O: 25 Crossovers
E: 15 Slamballs @ 30/20