5.13.22

Metcon
Partner WOD
100 Double-unders buy-in each (at same time)
then
45 Thrusters @ 95/65
45 Pull-ups
Rest 1 minute
27-18
Thrusters @ 95/65
Pull-ups
Rest 1 minute
21-15-9
Thrusters @ 95/65
Pull-ups
then
100 Double-under cash-out each (at same time)

Accessory
Strength Superset
DB Flyes 4x20
DB Bench Press 4xMax Effort w/ 3 sec desc tempo

5.7.22

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Push Press

5 Rounds E90s
Jerk Dip Practice
3 Jerk Dips @ 90% 1RM

Strength
4 Rounds E2M
2 Split Jerk w/ Dip pause and Catch pause

6 Rounds E2M
1 Split Jerk

CrossFit
Metcon
Partner WOD
2 RFT
100/80 Calorie Bike
75 DB Push Press @ 35/25 (RX+ 50/35)
50 Burpees

4.9.22

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
5 Drop Snatches

5 min EMOM
3 Tall Snatches

Strength
5 Rounds E2M
1 Snatch Balance +
1 Overhead Squat
Build to heavy complex.

4 Rounds E2M
2 Hang Squat Snatches
Build to heavy double.

CrossFit
Metcon
3 RFT
Partner WOD
1000/800m Row
40 Partner Wallballs @ 20/14
40 S2O @ 95/65 (RX+ 135/95)

3.24.22

Metcon
Partner WOD
4 RFT
20 Power Snatches @ 95/65 (RX+ 135/95)
30 Box Jumps @ 24/20” (RX+ 30/24”)
40/35 Calorie AAB
Retest from 10/19/2017 

Accessory
8 Rounds E90s
O: 20 GHD Sit-ups
E: 15/12 Calorie SkiErg

3.1.22

Strength
4 Rounds E3M
10 Front Squat @ 50-55% 1RM

Metcon
Partner WOD
12 min EMOM
O: Partner 1 row; P2 hold DBall
E: Partner 2 row; P1 hold DBall
RX: 100/60

Accessory
7 min AMRAP
10 DB Hang Power Cleans @ 35/25 (RX+ 50/35)
10 Burpees