11.6.24

Strength
6 min EMOM
1 Squat Clean Thruster

Metcon
12 min AMRAP
10 Calorie Row
3 Thrusters @ 155/105 (RX+ 185/125)
Add 2 calories each round.
CAP programming from 7/17/2024

Accessory
20-minute Bike

11.5.24

Strength
5 Rounds E5M
15 DB Bench Press @ 35/25 (RX+ 50/35)
15 T2B
200m Run

Accessory
50 Tire Flips

11.4.24

Metcon
4 RFT
10 Burpee DB Deadlifts
10 DB Curls
40 Double unders
RX: 35/25
Last tested on 11/4/2016

Skill Development
10 min EMOM
O: 5 DB Overhead Squats
E: :45 Plank hold

Accessory
2k SkiErg
Rest 4 minutes
1k SkiErg

11.2.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Hang Muscle Cleans

Strength
4 Rounds E3M
2 1st Pull Clean Deadlifts +
1 Clean Pull +
1 Hang Squat Clean

4 Rounds E3M
2 Floating Cleans

CrossFit
Metcon
4 Rounds
1-minute Shuttle runs
1-minute Alternating DB Snatches @ 50/35
1-minute HRPU
1-minute Calorie SkiErg
1-minute Rest
CAP programming from 9/28/2024

11.1.24

Metcon
9 min AMRAP
10 Strict Ring Dips
20 Russian KB Swings @ 70/53

Skill Development
10 min EMOM
O: 10 Good Mornings
E: :45 DBall Hold @ 100/60

Accessory
2k Row
Rest 4 minutes
1k Row