Tag: try crossfit

Strength
Back Squat
7-7-7-7-7

Metcon
12min AMRAP
5 pull up
10 push up
15 air squats

Olympic Lifting
Power snatch + Hang power snatch + Squat snatch + Hang squat snatch + OHS

Strength
Strict Press
1-1-1-1-1

Metcon
4 Rnds For Time
Row 15 calories
Run 400m
25 Wall ball

Olympic Lifting
Clean and jerk
1-1-1-1-1

Metcon
5 Rounds FT
10 Handstand push up
15 Kettlebell swing 32/24
15 OH plate sit up 10/5
3 Muscle up
1 rope climb

Olympic Lifting
Jerk
1-1-1-1-1

Strength
back squat
1-1-1-1-1

Metcon 10min AMRAP
12 OH Squat 42.5/30
12 bar facing burpee

Olympic Lifting
Snatch
1-1-1-1-1

Strength
Power clean
1-1-1-1-1

Metcon
3 rnds FT
20 Hang power clean 42.5/30
15 shoulder to overhead
10 Thruster

Olympic Lifting
Clean
1-1-1-1-1

Metcon
EMOTM 5 rounds (25min)
1)10 box overs 24/20
2)Row 10/15 Calories
3)15-20 Wall ball 10/6
4)10 Toes to bar
5) 40 Double unders

Olympic Lifting
3 position snatch

1-1-1-1-1

Why EMOM?

EMOM workouts are also highly effective for people who have trouble pacing.  You’ll only have 30-45sec between movements, but the work is broken up into manageable chunks. EMOM workouts become challenging in the later rounds/minutes as you work capacity decrease under fatigue. EMOM are also great to place a strong focus on movement within each minute.

 

Strength
Strict press
3-3-3-3-3

Strength
Deadlift
3-3-3-3-3

Metcon
FT 6min Cap
30 Burpee
25 air squats
20 pull ups

Olympic Lifting
Split jerk
3-3-3-3-3

Strength
Front Squat
3-3-3-3-3

Metcon  10min AMRAP
5 Muscle up
12 Ground to overhead 42.5/30

 

Olympic Lifting
3 position clean

Mobility 30min

Metcon 12min AMRAP
400m run
12 pull ups
12 OH Plate butterfly sit up 10/5

Olympic Lifting
Squat Snatch T&G
5-5-5-5-5