EMOM Day

CrossFit ATR – CrossFit

Save the date: Saturday 12/14
ATR 7 Year Anniversary Bash (7pm-12)
Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!

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Warm-Up

200m Run

5 Double Push-up Inchworms

10 GHD Hip Extensions

10 Cossack Squats

10 Wipers

10 Scorpions

THEN

EMOM x 5

Minute 1: 12 Alternating DB Clean and Strict Press (light to moderate)

Minute 2: 5 Power Cleans (Light to moderate)

Minute 3: Rest

Minute 4: 12 Alternating DB Clean and Strict Press (moderate)

Minute 5: 5 Power Cleans (moderate)

Metcon

Metcon (AMRAP – Rounds)

EMOM x 30 (AKA 6 Rounds of:)

Minute 1 – 12 Box Jumps (24/20)

Minute 2 – 12/10 Calorie Bike

Minute 3 – Rest

Minute 4 – 5 Power Cleans (listed below)

Minute 5 – 12 Alternating DB Hang Clean & Strict Press (40/25)

Power Clean weight increases 10/5 lbs each round. Increase the weight during your minute rest (minute 3). Make sure your final weight is a weight you can complete singles and scale back the preceding weights accordingly. We are aiming to complete all 30 rounds!

Power Clean Weights

Rx :

95/65

105/70

115/75

135/80

145/90

155/95

Rx+ :

135/95

145/100

155/105

165/110

175/115

185/120