3.15.25

Olympic LIfting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Tall Jerks

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
1 Hang Clean +
1 Push Jerk

5 Rounds E3M
1 Clean & Jerk

CrossFit
Metcon
Partner WOD
800m Run
400 Double-unders
200 Wallballs @ 20/14
100 Pull-ups

3.1.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
2 Muscle Clean

Strength
4 Rounds E2M
2 Hang Power Cleans

5 Rounds E4M
1 1st position Clean Deadlift +
1 Squat Clean +
1 Front Squat +
1 Hang Squat Clean

CrossFit
Metcon
Partner WOD
3 RFT
40/32 Calorie Bike
20 DBall Cleans @ 100/60
40 T2B

2.22.25

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

CrossFit
Metcon
Partner WOD
20 min AMRAP
10 Hang Squat Cleans @ 95/65 (RX+ 115/80)
20 Burpee Box Jump Overs @ 24/20”
10 – 50’ Shuttle Runs

2.15.25

Weightlifting
5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
2 High Hang Power Snatches

5 Rounds E2M
2 Hang Power Snatches 

5 min EMOM
3 High Hang Muscle Cleans

5 min EMOM
2 High Hang Power Cleans

5 Rounds E2M
2 Hang Power Cleans

CrossFit
Metcon
Open 23.2A
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
Last tested on 2/24/2023

Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max Power Clean

2.8.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Snatches

5 min EMOM
3 Drop Snatches

Strength
5 Rounds E2M
5 Snatch Grip Push Press

4 Rounds E3M
1 Snatch Grip Deadlift to mid-thigh +
2 Hang Snatches

CrossFit
Skill Development
6 min EMOM
5 Strict Pull-ups

Metcon
12 min AMRAP
5 HSPU (RX+ 5 SHSPU)
10 Pull-ups (RX+ C2B)
10 – 50’ Shuttle runs