3.24.25

Skill Development
4 Rounds E2M
5 Nordic Curls

Metcon
21-18-15-12-9-6-3
Deadlift @ 95/65 (RX+ 115/85)
Complete 2 Wall Walks after each set.
CAP programming from 3/4/2025.

3.22.25

Olympic Lifting
Skill Development
5 min EMOM
3 Tall Snatches

5 min EMOM
2 Snatch High Pulls

5 min EMOM
3 Drop Snatches

Strength
5 Rounds E2M
5 Snatch Grip Push Press

5 Rounds E3M
2 Position Snatches

CrossFit
Metcon
Partner WOD
60 Overhead Squats
30/24 Calorie Bike
60 Front Squats
30/24 Calorie Bike
60 Squat Cleans
30/24 Calorie Bike
RX: 95/65

3.21.25

Skill Development
12 min EMOM
1: 12 GHD Sit-ups (RX+ 15)
2: :45 DBall hold @ 100/60
3: 40 Double-unders (RX+ 25 Crossovers)

Conditioning
10 min AMRAP
20/16 Calorie SkiErg
Rest :30 between

3.19.25

Skill Development
7 min EMOM
:20 L-sit

Metcon
3 min AMRAP
400m Run
Max Effort Burpee Box Jump Overs @ 24/20”
Rest 2 minutes
X4

3.18.25

Strength
5 Rounds E2:30M
10 Bench Press
10 KB Gorilla Rows

5 Rounds E90s
10 Double Bottoms-up KB Presses

Conditioning
4-minute Bike
Rest 2 minutes
X2