3.10.25

Skill Development
12 min EMOM
1: 15 Hip Extensions
2: 10 Box Jumps @ 30/24” (RX+ 36/30”)
3: 15 Push-ups

Metcon
For Time
150 KB Swings @ 53/35
EMOM perform 5 burpees
Last tested on 11/2/2020.

3.8.25

Olympic Lifting
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

3 Rounds E3M
2 Hang Snatches

CrossFit
Metcon
Partner WOD
200 Air Squats
100 Deadlifts @ 95/65
50 Dips
100 Sit-ups
200/160 Calorie Row

3.7.25

Metcon
Open 25.2 (Retest of 22.3)
21 Pull-ups
42 Double-unders
21 Thrusters @ 95/65
18 C2B
36 Double-unders
18 Thrusters @ 115/75
15 Bar Muscle-ups
30 Double-unders
15 Thrusters @ 135/95
Time cap: 12 minutes

3.6.25

Metcon
5 Rounds E3M
300/250 Rowing
30 Double unders
Last tested on 6/7/2022

Conditioning
5 Rounds
1 min Bike
Rest 1 minute between

3.5.25

Skill Development
12 min EMOM
1: 12 GHD Sit-ups (RX+ 15)
2: 2 Rope Climbs
3: 9/6 Calorie SkiErg (RX+ 12/9)

Metcon
Partner WOD
Double “Isabel”
60 Power Snatches @ 135/95