1.16.25

Metcon
Partner WOD
30 min AMRAP
2000/1600m Row
200 Double unders
20 DBall Cleans @ 100/60
E2M perform 5 burpees. Start with burpees.

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

1.15.25

Metcon
3 RFT
15 T2B
15 Thrusters @ 95/65
Rest 2 minutes

3 RFT
10 K2E
10 Thrusters @ 115/75
Rest 2 minutes

3 RFT
5 Strict T2B
5 Thrusters @ 135/95
Time cap: 20 minutes

Accessory
Glute Ham Raises
4x8

1.14.25

Strength
8 min EMOM
1 Deadlift

Metcon
8 min AMRAP
2 Wall Walks
2 Deadlifts @ 275/185 (RX+ 315/205)
CAP programming from 12/27/2024

Accessory
Conditioning
50 Calorie Bike x2
Rest 4 minutes between

1.13.25

Skill Development
4 Rounds E2M
5 Glute Ham Raises

Metcon
4 RFT
8 Strict Pull-ups
16/12 Calorie Bike
24 Hollow Rocks

Accessory
Tabata SkiErg x2
Rest 2 minutes between

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