10.8.24

Strength
5 Rounds E2M
1 Squat Clean +
1 Hang Squat Clean

Metcon
5 Squat Cleans @ 95/65 (RX+ 135/95)
200m Run
4 Squat Cleans @ 115/75 (RX+ 155/105)
300m Run
3 Squat Cleans @ 135/95 (RX+ 185/125)
400m Run
2 Squat Cleans @ 155/105 (RX+ 205/145)
500m Run
1 Squat Cleans @ 175/115 (RX+ 225/155)
Last tested on 6/14/2021.

Accessory
2k SkiErg

10.7.24

Skill Development
7 min EMOM
7 Ring Push-ups (RX+ 10)

Metcon
15 min AMRAP
Max Calorie Bike
E3M perform:
2 Rounds
6 Push-ups
6 Ring Rows
Start AMRAP with push-ups and ring rows.

Accessory
100 Empty bar Push Press
EMOM perform 5 burpees.  Start with burpees.

10.5.24

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
3 Pause Front Squats

4 Rounds E2M
1 - 1 1/4 Squat Cleans

3 Rounds E2M
2 - 2 Position Cleans

CrossFit
Conditioning
500m SkiErg
Last tested on 10/19/2023

Metcon
4 Rounds E6M
300/250m SkiErg
15 Burpees
60 Double-unders

10.4.24

Skill Development
10 min EMOM
O: 12 GHD Sit-ups
E: 10 Box Jumps @ 24/20” (RX+ 30/24”)

Metcon
10 min AMRAP
12 Alternating DB Snatches @ 50/35
12 Box Jump Overs @ 24/20”

Accessory
Strength Superset
DB Bench Flyes 4x15
DB Bench Press 4x10

10.3.24

Conditioning
45 min AMRAP
Row 1k
Rest 90s between
Last tested on 12/14/2017

Accessory
L-sit Pull-up
4xMax Effort