8.10.24

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

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

8.7.24

Strength
7 Rounds E3M
Hang Squat Cleans
4x2; 3x1

Accessory
Strength Superset
DB Bench Press 4x10
DB Bench Flyes 4x15

8.5.24

Metcon
“Fight Gone Bad”
3 Rounds
1-minute Wallballs @ 20/14
1-minute SDHP @ 75/55
1-minute Box Jumps @ 20”
1-minute Push Press @ 75/55
1-minute Calorie Row
Rest 1 minute

Accessory
Reverse Hypers 5x20
Single-leg KB Romanian Deadlifts 5x10 each leg

12.9.23

Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Cleans

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
1 - 1 1/4 Squat Cleans

5 Rounds E2M
2 High Hang Squat Cleans

3 Rounds E2M
2 Position Clean

CrossFit
Metcon
4 RFT
15 Bar-facing Burpees
15 Front Squats @ 115/85
75 Single-unders
CAP programming from 11/6/2023

12.8.23

Strength
6 Rounds E2M
4 Push Press
On last set, perform max reps
Rest 4 minutes

6 Rounds E2M
3 Push Jerks
On last set, perform max reps

Accessory
4 x Max Effort Rig Hang