12.12.24

Skill Development
10 min EMOM
O: 12 GHD Sit-ups
E: :30 Handstand hold (RX+ Freestanding Handstand hold)

Metcon
3 RFT
50 Double unders
25 Box Jump Overs @ 24/20”
10 Burpees
Last tested on 6/1/2016.

Accessory
Reverse Hypers 5x20
Single-leg KB Romanian Deadlifts 5x10 each leg

12.11.24

Metcon
5 Rounds E4M
500/400m Row
200’ Farmers Carry
RX: 50/35

Accessory
10 min EMOM
O: 4 Inverted Burpees
E: 8 T2R

12.10.24

Strength
6 Rounds E2M
5 Bench Press

Metcon
21-15-9
Push Press @ 95/65
T2B
Last tested on 1/18/2018.

Accessory
7 min EMOM
1 Rope climb from seated position

12.9.24

Metcon
500 Air Squats
Last tested on 10/10/2023.

Accessory
Strength Superset
DB Standing Shoulder Press 4x8
DB Standing Side Raises 4x12

12.7.24

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries

5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

Strength
6 Rounds E3M
1 Clean Pull +
1 Squat Clean +
1 Hang Squat Clean +
1 Split Jerk

CrossFit
Metcon
24 min EMOM
1: 100’ Sled Push
2: 12 Goblet Squats @ 53/35 (RX+ 70/53)
3: 30 Grasshoppers
4: 5 DBall Cleans @ 100/60
5: Rest