5.3.25

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
Metcon
Partner WOD
10 min AMRAP
300m Run
Max Calorie SkiErg 

Rest 3 minutes

10 min AMRAP
50 Double unders (SC: 25 DUs; 75 singles)
1 Devils Press
2 Devils Presses
3 Devils Presses
2 Devils Presses
1 Devils Press
Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
RX: 35/25
RX: 50/35

5.2.25

Skill Development
10 min EMOM
O: 12 Hip Extensions (RX+ 15)
E: 1 Rope Climb (RX+ Legless Rope Climb)

Metcon
2 RFT
30 Slamballs @ 30/20
30 Box Jumps @ 24/20”
3 Rope Climbs
Last tested on 2/26/2021

5.1.25

Strength
7 Rounds E3M
Back Squats
2x10; 2x7; 3x4

4.30.25

Strength
April Pull-up Test
Max Effort Strict Pull-ups

Metcon
“Jackie”
1k Row
50 Thrusters @ 45/35 
30 Pull-ups
Last tested on 6/23/2023

Skill Development
8 min EMOM
O: :30 Handstand hold (RX+ Freestanding Handstand hold)
E: :20 L-sit

4.29.25

Metcon
10-20-30-40-50
Sit-ups
Perform 100m Farmers Carry @ 50/35 after sit-ups
100-200-300-400-500m
Run
CAP programming from 7/16/2024.

Skill Development
6 min EMOM
5 Ring Dips