1.23.24

Weightlifting
7 Rounds E4M
1 Squat Clean +
2 Front Squats

Accessory
Alternating DB Curls 4x10
DB Overhead Tricep Extensions 4x10

1.22.24

Skill Development
4 Rounds E2M
1-5 Ring or Bar Muscle-ups

Conditioning
5 min EMOM
:35 sec Max Calorie Row|
5 min EMOM
:40 sec Max Calorie Row
5 min EMOM
:45 sec Max Calorie Row
5 min EMOM
:50 sec Max Calorie Row
CAP programming from 12/28/2023

Accessory
Strength Superset
Barbell Seated Shoulder Press 4x6
DB Side Raises 4x20

1.20.24

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
40 GHD Sit-ups
20 S2O @ 135/95
10 Rope Climbs

Strength
7x3 Weighted Pull-ups

1.19.24

Metcon
6 Rounds E5M
15/12 Calorie SkiErg
30 Russian KB Swings @ 53/35 (RX+ 70/53)
60 Double unders

Accessory
4xMax Effort Rig Hang

1.18.24

Strength
10 min EMOM
3 Push Jerks @ 65-70% 1RM

Metcon
21-15-9
DB Thrusters @ 35/25 (RX+ 50/35)
Box Jump Overs @ 24/20” (RX+ 30/24”)

Accessory
10 min EMOM
O: 45 Double unders
E: 5 DBall Cleans @ 100/60