4.20.24
/Weightlifting
Skill Development
5 min EMOM
5 Drop Snatches
5 min EMOM
3 High Hang Muscle Snatches
5 min EMOM
3 Tall Snatches
Strength
7 Rounds E2M
1 Snatch Balance
3 Rounds E3M
2 High Hang Squat Snatches
CrossFit
Weightlifting
Skill Development
5 min EMOM
5 Drop Snatches
5 min EMOM
3 High Hang Muscle Snatches
5 min EMOM
3 Tall Snatches
Strength
7 Rounds E2M
1 Snatch Balance
3 Rounds E3M
2 High Hang Squat Snatches
CrossFit
Metcon
12 RFT
12 Medball Cleans @ 20/14
12 Push-ups
Last tested on 1/24/2015
Accessory
Accumulate 5-minute Farmers Carry hold
RX: 53/35
RX+: 70/53
Metcon
12 min EMOM
1: 15 GHD Sit-ups
2: 2 Rope Climbs (RX+ Legless Rope Climbs)
3: 50 Double unders
Skill Development
Accumulate 3-minute Superman hold
Perform on floor or GHD.
Accessory
10 Rounds E90s
100m Row
Metcon
“Jack”
20 min AMRAP
10 Push Press @ 115/75
10 KB Swings @ 53/35
10 Box Jumps @ 24/20”
Last tested on 11/11/2019
Accessory
10x50’ Sled Pull @ AHAP
Strength
10 min EMOM
10 Back Squats @ 95/65 (RX+ 135/95)
Rest 5 minutes
2 Rounds
20/14 Calorie Bike
10 Back Squats @ 55/60% 1RM
Rest 5 minutes between rounds.
Last tested on 7/3/2018
Accessory
L-sit Pull-up
4xMax Effort
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