3.1.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
2 Muscle Clean

Strength
4 Rounds E2M
2 Hang Power Cleans

5 Rounds E4M
1 1st position Clean Deadlift +
1 Squat Clean +
1 Front Squat +
1 Hang Squat Clean

CrossFit
Metcon
Partner WOD
3 RFT
40/32 Calorie Bike
20 DBall Cleans @ 100/60
40 T2B

2.28.25

Metcon
CrossFit Open 25.1
15 min AMRAP
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
RX: 50/35

2.27.25

Conditioning
15 Rounds
100m Row
Rest :90 between rounds
Last tested on 6/17/2021.

Accessory
Strength Superset
DB Shoulder Press 4x8
DB Side Raises 4x15

2.26.25

Metcon
Partner WOD
20 min AMRAP
10 SDHP @ 75/55
10 Wallballs @ 20/14
CAP programming from 1/25/2025

Accessory
For Time
50 Tire Flips

2.25.25

Metcon
“Annie”
50-40-30-20-10
Double-unders
Sit-ups
Last tested on 6/19/2024.

Metcon
8 min AMRAP
15/12 Calorie SkiErg
15 Slamballs @ 30/20
Last tested on 1/8/2024.

Accessory
2k Row x2
Rest 4 minutes between