JR Shortall 5/30/25 JR Shortall 5/30/25

5.31.25

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
Metcon
6 Rounds E4M
10 DBall Deadlifts
10 DBall Cleans
10 K2E
RX: 100/60

JR Shortall 5/29/25 JR Shortall 5/29/25

5.30.25

Skill Development
10 minutes of handstand practice

Metcon
15 min AMRAP
150m Farmers Carry @ 35/25 (RX+ 50/35)
90’ Bear Crawl (RX+ 30’ Handstand walk)
45 Double unders

JR Shortall 5/28/25 JR Shortall 5/28/25

Metcon
Partner WOD
3k Row
100 Slamballs @ 30/20
100 Burpees
3k Row
Last tested on 11/6/2018.

JR Shortall 5/27/25 JR Shortall 5/27/25

Metcon
“Isabel”
30 Power Snatches @ 135/95
Last tested on 8/29/2024

Weightlifting
5 Rounds E2M
1 Power Snatch +
1 Hang Squat Snatch

JR Shortall 5/26/25 JR Shortall 5/26/25

Skill Development
5 Rounds E2M
8 Back Extensions

Metcon
12 min EMOM
1: 9/6 Calorie SkiErg (RX+ 12/9)
2: 12 GHD Sit-ups (RX+ 15)
3: 10/7 Calorie Bike (RX+ 15/12)
Last tested on 1/21/2022.