12.30.24

Metcon
4 Rounds E6M
400/350m SkiErg
20 Box Jump Overs @ 24/20”
5 Bar Muscle-ups

Accessory
6x50’ Overhead Walks
RX: 135/95
RX+: 185/125

12.27.24

Strength
4 Rounds E3M
4 Overhead Squats

4 Rounds E3M
4 Front Squats

Accessory
Ring Push-ups 4x10
Ring Rows 4x10

12.21.24

Weightlifting
Test Week
Build to heavy snatch
Build to heavy clean & jerk

CrossFit
Metcon
Partner WOD
3 RFT
6 Rope Climbs
18 Hang Power Cleans @ 135/95 (RX+ 185/125)
54 Bar-facing Burpees

12.14.24

Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Snatches

5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
3 Drop Snatches

Strength
6 Rounds E4M
3 Position Snatches

CrossFit
Metcon
Partner WOD
5k/4k SkiErg
10k/8k Bike
Last tested on 12/21/2022.

12.13.14

Strength
4 Rounds E3M
High Hang Squat Snatch
2x2; 2x1

4 Rounds E3M
Hang Squat Snatch
4x3

Accessory
Conditioning
2k Row x2
Rest 4 minutes between