6.24.23

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
Metcon
“Nancy”
5 RFT
400m Run
15 Overhead Squats @ 135/95

Workout is at St. Clairsville High School track. Try to come in a few minutes early to the gym and help us transport equipment there.

6.23.23

Metcon
“Jackie”
1k Row
50 Thrusters @ 45/35
30 Pull-ups

Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 2 Rope Climbs

6.22.23

Metcon
“Gwen”
15-12-9
Clean & Jerks
Touch and go at floor only.  No reset or regrip.  No dumping.  Use same load for each set.
Rest as needed between sets.

Immediately after workout, in a 6-minute window, find a 2-rep TnG C&J.

Accessory
Reverse Hypers 4x15
Reverse Hyper Leg Extensions 4x15

6.21.23

Metcon
“Helen”
3 RFT
400m Run
21 KB Swings @ 53/35
12 Pull-ups

Skill Development
Turkish Get-up practice

Accessory
10 min EMOM
O: 15 Crossovers (RX+ 20)
E: 8 Box Jumps @ 30/24” (RX+ 36/30”)

6.20.23

Metcon
“Andi”
100 Hang Power Snatches
100 Push Press
100 SDHP
100 Front Squats
RX: 65/45

Accessory
Accumulate 3-minute L-sit
Every drop, perform 8 burpees