JR Shortall 9/25/24 JR Shortall 9/25/24

9.26.24

Metcon
5 Rounds E3M
50 Double unders
25’ Handstand walk
CAP programming from 8/15/2024

Accessory
10k Bike

JR Shortall 9/24/24 JR Shortall 9/24/24

9.25.24

Metcon
4 RFT
600m Run
20 T2B
10 Overhead Squats @ 115/75 (RX+ 155/105)

Accessory
10x50’ Sled Pull @ AHAP

JR Shortall 9/23/24 JR Shortall 9/23/24

Strength
8 Rounds E2M
1 Behind-the-Neck Split Jerk

Metcon
30 Push Jerks
RX: 115/75
RX+: 155/105
Last tested on 8/28/2023

Accessory
Tabata Sledgehammer
X2
Rest 2 minutes between

JR Shortall 9/22/24 JR Shortall 9/22/24

Strength
7 min EMOM
3 TnG Deadlifts @ 70% 1RM

Metcon
“Christine”
3 RFT
500m Row
12 Body-weight Deadlifts
21 Box Jumps @ 20”

Accessory
10 min EMOM
O: 4 Inverted Burpees
E: :20 L-sit

JR Shortall 9/20/24 JR Shortall 9/20/24

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
3 Tall Jerks

5 min EMOM
3 Hang Clean High Pulls

Strength
4 Rounds E2M
1 Power Clean +
1 Hang Squat Clean +
2 Split Jerks

4 Rounds E3M
2 Hang Clean & Jerks
Build to a heavy double.

CrossFit
Metcon
4 min AMRAP x 4
10/7 Calorie Bike
2 Rope Climb (RX+ 1 legless)
4 min rest between
Last tested on 9/12/2020