12.28.24

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Tall Jerks

5 Rounds E90s
3 Jerk Dips @ 90% 1RM

Strength
5 Rounds E2M
2 Split Jerk w/ Dip Pause and Catch Pause @ 75% 1RM 

4 Rounds E2M
1 Squat Jerks as low as possible

CrossFit
Metcon
Partner WOD
20 min AMRAP
30 OTB Burpees
30 Power Cleans
30 GHD Sit-ups
RX: 95/65; 115/85; 135/95; 155/105; 185/125
RX+: 135/95; 155/105; 185/125; 205/145; 225/155

12.27.24

Strength
4 Rounds E3M
4 Overhead Squats

4 Rounds E3M
4 Front Squats

Accessory
Ring Push-ups 4x10
Ring Rows 4x10

12.24.24

Metcon
“12 Days of Christmas”
1 Man Maker @ 35/25
2 HSPU
3 Box Jumps @ 24/20
4 Clean & Jerks @ 135/95
5 HRPU
6 Ab-mat Sit-ups
7 KB Swings @ 53/35
8 Double-unders (3/1 scale)
9 T2B
10 Thrusters @ 95/65
11 Pull-ups
12 Burpees

12.23.24

Metcon
5 min AMRAP
10/7 Calorie SkiErg (RX+ 15/12)
20 Wallballs @ 20/14 (RX+ 30/20)
Rest 3 minutes

5 min AMRAP
Max Effort Rig Hang
Every time athlete drops, perform 2 Wall Walks.
Rest 3 minutes
X2

Accessory
1k Row x2
Rest 5 minutes between

12.21.24

Weightlifting
Test Week
Build to heavy snatch
Build to heavy clean & jerk

CrossFit
Metcon
Partner WOD
3 RFT
6 Rope Climbs
18 Hang Power Cleans @ 135/95 (RX+ 185/125)
54 Bar-facing Burpees