4.5.25

Olympic Lifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

Strength
4 Rounds E2M
5 Push Press

4 Rounds E2M
2 Position Clean +
1 Split Jerk

4 Rounds E3M
1 Hang Power Clean +
1 High Hang Squat Clean +
1 Push Jerk +
1 Split Jerk

CrossFit
Metcon
Partner WOD
2 min AMRAP
Max Effort Calorie SkiErg
Immediately after, perform
100 Wallballs @ 20/14
Subtract # of reps from WBs based on amount of calories completed in AMRAP.

Metcon
Partner WOD
18 min AMRAP
20 Pull-ups (RX+ C2B)
20 Dball over box
20 Jump over box
20 DBall Squats
RX: 100/60; 48/40”

4.4.25

Metcon
25 min AMRAP
10 Devil Presses
20 Alternating DB Box Step-overs @ 20”
30/24 Calorie Bike
40 Double unders
RX: 35/25

4.3.25

Conditioning
1k Row
Last tested on 2/3/2025.

Metcon
5 RFT
10 Burpees to 6” target
15 T2B
:30 Handstand hold (RX+ 30’ Handstand walk)

4.2.25

Weightlifting
5 Rounds E2M
Hang Power Snatch
2x2; 3x1

5 Rounds E2M
Power Snatch
2x2; 3x1

4.1.25

Conditioning
10-minute Bike test

April Pull-up Challenge
1 max effort set of strict pull-ups

Skill Development
10 min EMOM
O: 5 Strict Pull-ups
E: 15 Push-ups