1.25.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

Strength
4 Rounds E2M
3 Hang High Pulls

4 Rounds E2M
3 Clean Deadlifts w/ 4” riser

4 Rounds E3M
1 Clean +
1 Front Squat +
2 Split Jerks

CrossFit
Strength
7 Rounds E3M
Back Squats
2x5; 2x3; 3x1

Metcon
75 Wallballs @ 20/14

1.15.25

Metcon
3 RFT
15 T2B
15 Thrusters @ 95/65
Rest 2 minutes

3 RFT
10 K2E
10 Thrusters @ 115/75
Rest 2 minutes

3 RFT
5 Strict T2B
5 Thrusters @ 135/95
Time cap: 20 minutes

Accessory
Glute Ham Raises
4x8

1.14.25

Strength
8 min EMOM
1 Deadlift

Metcon
8 min AMRAP
2 Wall Walks
2 Deadlifts @ 275/185 (RX+ 315/205)
CAP programming from 12/27/2024

Accessory
Conditioning
50 Calorie Bike x2
Rest 4 minutes between

1.10.25

Metcon
5 RFT
600/500m Row
30 Wallballs @ 20/14
30 Russian KB Swings @ 53/35

Accessory
Metcon
50 Tire Flips

1.9.25

Skill Development
7 min EMOM
30 Crossovers

Metcon
100 Singles
10 – 50’ Shuttle Runs
75 Double unders
10 – 50’ Shuttle Runs
50 Crossovers
10 – 50’ Shuttle Runs

Accessory
8 min EMOM
O: 8 Ring Pull-ups
E: 10 Ring Push-ups