2.8.22

Metcon
Partner WOD
25 min AMRAP
300 Double-unders (SC: 150 DUs; 450 singles)
60/50 Calorie AAB
6 Rope Climbs (RX+ Legless)

Accessory
Nordic Curls 4x6 (RX+: Weighted)
Reverse Hypers 4x20

1.29.22

Weightlifting
5 min EMOM
4 Snatch Grip Presses

5 Rounds E2M
4 Overhead Squats w/ 3 sec descend tempo

5 Rounds E90s
3 Everett Snatch Pulls @ 65% 1RM

5 Rounds E3M
3 Position Squat Snatches
Building to heavy complex.

CrossFit
Metcon
Partner WOD
18 min AMRAP
60 GHD Sit-ups
60 Overhead Squats
60/50 Calorie AAB
60 Clean & Jerks
RX: 95/65
RX+: 135/95

Immediately after AMRAP, in 6 minutes:
Find 1RM Power Clean

1.12.22

Metcon
Partner WOD
20 RFT
10/7 Calorie Row
5 Burpee Box Jump Overs @ 24/20”
1 Rope Climb
*One partner can work at a time*

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

12.16.21

Metcon
Partner WOD
5k/4k Ski Erg
10k/8k AAB
**Movements must be completed in order, but split work as necessary**

Accessory
10 min EMOM
O: 5 DBall over 6’ barbell
E: 5 DBall Squats (Can hold on shoulder)
RX: 100/60

12.2.21

Metcon
Partner WOD
35 min AMRAP
30/24 Calorie Ski Erg
60 Push-ups
30 Deadlifts @ 225/155
6 Rope Climbs

Accessory
10 min EMOM
O: 30 sec Battle Ropes
E: 6 Tire Flips