12.9.24

Metcon
500 Air Squats
Last tested on 10/10/2023.

Accessory
Strength Superset
DB Standing Shoulder Press 4x8
DB Standing Side Raises 4x12

12.7.24

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries

5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

Strength
6 Rounds E3M
1 Clean Pull +
1 Squat Clean +
1 Hang Squat Clean +
1 Split Jerk

CrossFit
Metcon
24 min EMOM
1: 100’ Sled Push
2: 12 Goblet Squats @ 53/35 (RX+ 70/53)
3: 30 Grasshoppers
4: 5 DBall Cleans @ 100/60
5: Rest

12.6.24

Skill Development
10 min EMOM
O: 12 Hip Extensions
E: 10/7 Calorie SkiErg

Metcon
12 min AMRAP
7 Box Jumps @ 24/20” (RX+ 36/30”)
14 KB Swings @ 53/35 (RX+ 70/53)
CAP programming from 1/12/2022.

Accessory
Metcon
Rope Climbs for time
RX: 10
RX+: 15

12.5.24

Metcon
Partner WOD
20 min AMRAP
20 Pull-ups
30/24 Calorie Bike
40 Push-ups

Accessory
10 min EMOM
O: 5 Back Extensions
E: 10 Burpees

12.4.24

Strength
7 Rounds E3M
Back Squat
2x10; 2x7; 3x4

Accessory
10 min EMOM
O: 12 GHD Sit-ups (RX+ 15)
E: 30 Crossovers