4.18.24

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

4.17.24

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

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

4.16.24

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

4.15.24

Strength
8 min EMOM
2 Hang Squat Snatches

Metcon
5 Squat Snatches
20 HRPU
15/12 Calorie row
10 Squat Snatches
20 HRPU
15/12 Calorie row
15 Squat Snatches
20 HRPU
15/12 Calorie row
RX: 95/65
RX+: 115/85
CAP programming from 3/21/2024

Accessory
1K SkiErg x2
Rest 2 minutes between

4.13.24

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

CrossFit
Strength
10 min EMOM
2 Power Cleans

Metcon
50 T2B
50 Power Cleans @ 135/95
Last tested on 4/5/2018