9.11.24
/Metcon
“The Seven”
7 RFT
7 HSPU
7 Thrusters @ 135/95
7 K2E
7 Deadlifts @ 245/165
7 Burpees
7 KB Swings @ 70/53
7 Pull-ups
Last tested on 6/8/2022
Accessory
20 min Bike for average watts
Only breathing in through nose, out through mouth.
Metcon
“The Seven”
7 RFT
7 HSPU
7 Thrusters @ 135/95
7 K2E
7 Deadlifts @ 245/165
7 Burpees
7 KB Swings @ 70/53
7 Pull-ups
Last tested on 6/8/2022
Accessory
20 min Bike for average watts
Only breathing in through nose, out through mouth.
Weightlifting
Skill Development
5 min EMOM
3 Tall Jerks
5 min EMOM
3 Jerk Balances
Strength
4 Rounds E2M
4 Push Press
4 Rounds E2M
2 Split Jerks w/ Pause in catch and dip @ 75% 1RM
4 Rounds E2M
1 Power Clean +
2 Split Jerks
CrossFit
Metcon
Partner “RJ”
5 RFT
800m Run
5 Rope Climbs
50 Push-ups
Metcon
“Manion”
7 RFT
400m Run
29 Back Squats @ 135/95
Accessory
Strength Superset
Barbell Curls 4x10
Bullhorn Dips 4x8
Metcon
Partner WOD
“Havana”
25 min AMRAP
150 Double unders
50 Push-ups
Power Cleans @ 185/125
CAP programming from 5/18/2024
Accessory
10x50’ Sled Pull @ AHAP
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
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