JR Shortall 10/15/24 JR Shortall 10/15/24

10.16.24

Strength
7 Rounds E3M
3 Back Squats with :05 desc tempo

Metcon
5 min AMRAP
10 Alternating Jumping Lunges
10 Burpees

Accessory
10 min EMOM
O: 5 DBall Cleans @ 100/60
E: 15 Hip Extensions

JR Shortall 10/14/24 JR Shortall 10/14/24

10.15.24

Metcon
Partner WOD
1600m Run
60 Power Snatches @ 115/75 (RX+ 135/95)
1600m Run

Accessory
10 min EMOM
O: 12 GHD Sit-ups
E: 40 Double unders

JR Shortall 10/13/24 JR Shortall 10/13/24

Metcon
“Jackie”
1000m Row
50 Thrusters @ 45/35
30 Pull-ups
Last tested on 6/23/23

Strength
8 min EMOM
2 Push Press

Accessory
7 Rounds E90s
10 Back Extensions

JR Shortall 10/11/24 JR Shortall 10/11/24

Weightlifting
5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
2 High Hang Power Snatches

5 Rounds E2M
2 Hang Power Snatches

5 min EMOM
3 High Hang Muscle Cleans

5 min EMOM
2 High Hang Power Cleans

5 Rounds E2M
2 Hang Power Cleans

CrossFit
Metcon
10 min AMRAP
10 Hang Clean & Jerks @ 95/65 (RX+ 115/80)
2 Rope Climbs
Last tested on 11/1/2021.

Strength
5 Rounds E2M
2 Hang Power Cleans +
1 Push Jerk

JR Shortall 10/10/24 JR Shortall 10/10/24

Metcon
7 min AMRAP
5 Wallballs @ 20/14
15 Double unders
Add 5 wallballs and 15 double unders each round.
CAP programming from 8/19/2024

Skill Development
10 min EMOM
O: :45 DBall hold @ 100/60
E: :30 Rig hang

Accessory
Inverted Rows 4x12
Ring Pull-ups 4x8