2.4.5

Metcon
“Grace”
30 Clean & Jerks @ 135/95
Last tested on 5/23/2022

At 8-minute mark, in 10 minutes,
Find 1 RM Clean & Jerk

Accessory
Reverse Hypers 5x20

1.29.25

Strength
7 Rounds E3M
Power Cleans
2x3; 2x2; 3x1

Accessory
10 min EMOM
O: 15 Hollow Rocks
E: 15 GHD Sit-ups

1.25.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

Strength
4 Rounds E2M
3 Hang High Pulls

4 Rounds E2M
3 Clean Deadlifts w/ 4” riser

4 Rounds E3M
1 Clean +
1 Front Squat +
2 Split Jerks

CrossFit
Strength
7 Rounds E3M
Back Squats
2x5; 2x3; 3x1

Metcon
75 Wallballs @ 20/14

1.20.25

Strength
20 min EMOM
1 Power Snatch +
1 Squat Snatch

Accessory
Practice Handstand walks/holds for 15 minutes.

1.18.25

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Drop Snatches

Strength
5 Rounds E2M
1 Snatch Balance

5 Rounds E2M
1 High Hang Snatch +
2 Overhead Squats w/ :03 pause in bottom

4 Rounds E2M
8 Glute Hamstring Raises

CrossFit
Strength
5 Rounds E2M
2 Power Cleans

Metcon
15 min EMOM
1: 50’ Low handle Sled Push
2: 2 Rope Climbs
3: 15 Slamballs @ 30/20
4: 30 Grasshoppers
5: 10 Alternating Pistols