4.29.24
/Metcon
5 min AMRAP
800m Run
Max Effort Air Squats
Rest 3 minutes
5 min AMRAP
800m Run
Max Effort Push-ups
Rest 3 minutes
X2
Accessory
10 min EMOM
O: 5 DBall Cleans @ 100/60
E: 10 DB S2O @ 50/35
Metcon
5 min AMRAP
800m Run
Max Effort Air Squats
Rest 3 minutes
5 min AMRAP
800m Run
Max Effort Push-ups
Rest 3 minutes
X2
Accessory
10 min EMOM
O: 5 DBall Cleans @ 100/60
E: 10 DB S2O @ 50/35
Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries
5 min EMOM
3 Tall Cleans
Strength
4 Rounds E2M
3 Pause Front Squats
4 Rounds E2M
1 - 1 1/4 Squat Cleans
3 Rounds E2M
2 - 2 Position Cleans
CrossFit
Skill Development
4 sets
:20 Ring dip hold (top)
Rest :10
:20 Ring dip hold (bottom)
Rest :10
Metcon
3 Rounds for reps:
1-minute HSPU
1-minute DB Farmers carry hold
Rest 3 minutes
3 Rounds for reps:
1-minute Ring dips
1-minute DB Front rack hold
-Choose your own loading for DBs.
CAP programming from 1/31/2023
Conditioning
Row 500m
Last tested on 12/20/2022
Metcon
Partner WOD
3k Row
100 Overhead Squats @ 95/65
100 Pull-ups
Last tested on 2/18/2016
Accessory
10 min EMOM
O: 20 Crossovers
E: 15 GHD Sit-ups
Metcon
15 min AMRAP
15 DB Bench Press @ 50/35
30 Sit-ups
15/12 Calorie Bike
30 Grasshoppers
Skill Development
6 min EMOM
O: :35 DBall hold
E: 5 DBall Squats
RX: 100/60
Accessory
Metcon
150 Russian KB Swings @ 70/53|
Every drop, perform 10 burpees
Strength
7 Rounds E3M
1 Deadlift +
1 Squat Clean +
1 Hang Squat Clean +
1 Split Jerk
Accessory
Row 2k
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