1.18.25

Weightlifting
Skill Development
5 min EMOM
5 Sots Presses

5 min EMOM
3 Drop Snatches

Strength
5 Rounds E2M
1 Snatch Balance

5 Rounds E2M
1 High Hang Snatch +
2 Overhead Squats w/ :03 pause in bottom

4 Rounds E2M
8 Glute Hamstring Raises

CrossFit
Strength
5 Rounds E2M
2 Power Cleans

Metcon
15 min EMOM
1: 50’ Low handle Sled Push
2: 2 Rope Climbs
3: 15 Slamballs @ 30/20
4: 30 Grasshoppers
5: 10 Alternating Pistols

1.17.25

Strength Superset
10 Rounds E2M
5 Bench Press
10 Bent Rows

Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 1 Legless Rope Climb

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