1.4.25

Weightlifting
Skill Development
5 min EMOM
3 Hang Muscle Snatches

5 min EMOM
3 Tall Snatches

5 min EMOM
3 Drop Snatches

Strength
4 Rounds E2M
2 High Hang Snatches w/ :03 pause in dip

4 Rounds E3M
2 Snatch Grip Deadlifts to knee with :03 pause at top +
1 Hang Snatch +
2 Overhead Squats with :03 pause in bottom

CrossFit
Metcon
Partner WOD
8 RFT
Partner 1 perform
1k/800m Row
Partner 2 perform AMRAP while P1 rows,
50 Double unders
20 Push-ups
10 T2B
Switch after row.  Partner will pick up where left off.
Record total time and # of rounds.

1.3.25

Strength
5 Rounds E2M
5 Push Press

Metcon
15 min AMRAP
50’ DB Front Rack Walking Lunge
15 DB Push Press
200’ Farmers Carry
Rest 1 min between rounds
RX: 35/25

Accessory
6x50’ Sled Push

1.2.25

Strength
7 Rounds E3M
Deadlift
1x5; 2x3; 3x1
7th set, take 55% heaviest 1-rep, complete 15 unbroken reps.

Accessory
7 min EMOM
7 T2B (RX+ Strict T2B)

12.31.24

Metcon
”Fran”
21-15-9
Thrusters @ 95/65
Pull-ups
Last tested on 12/30/2023.

12.30.24

Metcon
4 Rounds E6M
400/350m SkiErg
20 Box Jump Overs @ 24/20”
5 Bar Muscle-ups

Accessory
6x50’ Overhead Walks
RX: 135/95
RX+: 185/125