JR Shortall 3/25/25 JR Shortall 3/25/25

3.26.25

Weightlifting
7 Rounds E3M
1 Clean & Jerk

JR Shortall 3/24/25 JR Shortall 3/24/25

3.25.25

Conditioning
5-minute Row
Rest 3 minutes
5-minute Bike
Rest 3 minutes
X2

JR Shortall 3/23/25 JR Shortall 3/23/25

Skill Development
4 Rounds E2M
5 Nordic Curls

Metcon
21-18-15-12-9-6-3
Deadlift @ 95/65 (RX+ 115/85)
Complete 2 Wall Walks after each set.
CAP programming from 3/4/2025.

JR Shortall 3/21/25 JR Shortall 3/21/25

Olympic Lifting
Skill Development
5 min EMOM
3 Tall Snatches

5 min EMOM
2 Snatch High Pulls

5 min EMOM
3 Drop Snatches

Strength
5 Rounds E2M
5 Snatch Grip Push Press

5 Rounds E3M
2 Position Snatches

CrossFit
Metcon
Partner WOD
60 Overhead Squats
30/24 Calorie Bike
60 Front Squats
30/24 Calorie Bike
60 Squat Cleans
30/24 Calorie Bike
RX: 95/65

JR Shortall 3/20/25 JR Shortall 3/20/25

Skill Development
12 min EMOM
1: 12 GHD Sit-ups (RX+ 15)
2: :45 DBall hold @ 100/60
3: 40 Double-unders (RX+ 25 Crossovers)

Conditioning
10 min AMRAP
20/16 Calorie SkiErg
Rest :30 between