1.6.25
Skill Development
7 min EMOM
:30 Handstand hold (RX+ 30’ HSW)
Metcon
Open 24.1
21 DB snatches, arm 1
21 lateral burpees over DB
21 DB snatches, arm 2
21 lateral burpees over DB
15 DB snatches, arm 1
15 lateral burpees over DB
15 DB snatches, arm 2
15 lateral burpees over DB
9 DB snatches, arm 1
9 lateral burpees over DB
9 DB snatches, arm 2
9 lateral burpees over DB
RX: 50/35
*Time cap: 15 minutes
Accessory
10 min EMOM
O: 2 Rope Climbs
E: 20 Sit-ups
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.
