12.14.24

Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Snatches

5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
3 Drop Snatches

Strength
6 Rounds E4M
3 Position Snatches

CrossFit
Metcon
Partner WOD
5k/4k SkiErg
10k/8k Bike
Last tested on 12/21/2022.

12.13.14

Strength
4 Rounds E3M
High Hang Squat Snatch
2x2; 2x1

4 Rounds E3M
Hang Squat Snatch
4x3

Accessory
Conditioning
2k Row x2
Rest 4 minutes between

12.12.24

Skill Development
10 min EMOM
O: 12 GHD Sit-ups
E: :30 Handstand hold (RX+ Freestanding Handstand hold)

Metcon
3 RFT
50 Double unders
25 Box Jump Overs @ 24/20”
10 Burpees
Last tested on 6/1/2016.

Accessory
Reverse Hypers 5x20
Single-leg KB Romanian Deadlifts 5x10 each leg

12.11.24

Metcon
5 Rounds E4M
500/400m Row
200’ Farmers Carry
RX: 50/35

Accessory
10 min EMOM
O: 4 Inverted Burpees
E: 8 T2R

12.10.24

Strength
6 Rounds E2M
5 Bench Press

Metcon
21-15-9
Push Press @ 95/65
T2B
Last tested on 1/18/2018.

Accessory
7 min EMOM
1 Rope climb from seated position