1.11.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
2 High Hang Muscle Cleans +
1 Hang Muscle Clean

Strength
4 Rounds E2M
2 - 1 1/4 Front Squats

4 Rounds E2M
1 Clean Shrug +
1 High Hang Clean

4 Rounds E3M
1 1st position Clean Deadlift +
1 Clean w/ :03 pause at top of knee +
1 Hang Clean

CrossFit
Strength
10 min EMOM
3 Push Jerk @ 60-65% 1RM

Metcon
12 min AMRAP
10 Hang Clean & Jerks @ 95/65
15 Box Jump Overs @ 24/20”
20 Sit-ups

1.10.25

Metcon
5 RFT
600/500m Row
30 Wallballs @ 20/14
30 Russian KB Swings @ 53/35

Accessory
Metcon
50 Tire Flips

1.9.25

Skill Development
7 min EMOM
30 Crossovers

Metcon
100 Singles
10 – 50’ Shuttle Runs
75 Double unders
10 – 50’ Shuttle Runs
50 Crossovers
10 – 50’ Shuttle Runs

Accessory
8 min EMOM
O: 8 Ring Pull-ups
E: 10 Ring Push-ups

1.8.25

Metcon
Partner WOD
20 min AMRAP
50 GHD Sit-ups
25 HSPU
50/40 Calorie SkiErg
25 Ring Dips
Last tested on 6/1/2024

Accessory
Tabata Row x2
Rest 2 minutes between

1.7.25

Metcon
10 min AMRAP
4 Squat Cleans @ 155/105 (+185/125)
12 Pull-ups

Immediately after AMRAP, in a 10-minute window
Find 1 RM Squat Clean
CAP programming from 12/20/2024

Accessory
Tabata Bike x2
Rest 2 minutes between