10.14.24

Metcon
“Jackie”
1000m Row
50 Thrusters @ 45/35
30 Pull-ups
Last tested on 6/23/23

Strength
8 min EMOM
2 Push Press

Accessory
7 Rounds E90s
10 Back Extensions

10.12.24

Weightlifting
5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
2 High Hang Power Snatches

5 Rounds E2M
2 Hang Power Snatches 

5 min EMOM
3 High Hang Muscle Cleans

5 min EMOM
2 High Hang Power Cleans

5 Rounds E2M
2 Hang Power Cleans

CrossFit
Metcon
10 min AMRAP
10 Hang Clean & Jerks @ 95/65 (RX+ 115/80)
2 Rope Climbs
Last tested on 11/1/2021.

Strength
5 Rounds E2M
2 Hang Power Cleans +
1 Push Jerk

10.11.24

Metcon
7 min AMRAP
5 Wallballs @ 20/14
15 Double unders
Add 5 wallballs and 15 double unders each round.
CAP programming from 8/19/2024

Skill Development
10 min EMOM
O: :45 DBall hold @ 100/60
E: :30 Rig hang

Accessory
Inverted Rows 4x12
Ring Pull-ups 4x8

10.10.24

Strength
4 Rounds E2M
1 Press

4 Rounds E2M
3 Push Press

4 Rounds E2M
5 Push Jerk

Accessory
10 min EMOM
O: 5 Devil Presses @ 35/25
E: 25 Crossovers

10.9.24

Metcon
60 Sit-ups
50 T2B
40 GHD Sit-ups
30 Pull-ups
20 Strict Pull-ups
10 Bar Muscle-ups
CAP programming from 2/3/2022

Skill Development
Accumulate 40 Hip Extensions

Accessory
Conditioning
10 min EMOM
10/7 Calorie Bike (RX+ 15/12)