Crossfit Garage – CrossFit
Metcon
EMOM 5 (3 Rounds for reps)
Fitness (Rx)
EMOM 5
Min1: 15 Cleans 95/65
Min2: rest
Min3: 12 Cleans 115/80
min4: rest
min5: 9 Cleans 135/95
Performance (Rx+)
EMOM 5
Min1: 15 Cleans 135/95
Min2: rest
Min3: 12 Cleans 155/105
min4: rest
min5: 9 Cleans 185/135
The cleans may be power or squat, whatever way you can get the weight up. This should challenge you. If you need to scale the weight then do so but challenge yourself to get all of them in a minute. You will need to move fast to do so! If you know there is no way you can do the weight then I would suggest 65%,then 70%, then 75%. If you can’t get them all in a minute its ok but go for it!!!
Thruster Heaven (3 Rounds for reps)
Rx
AMRAP 7:
50 DU/150 SU
12 Thrusters (95/65)
-Rest 5 min
AMRAP 5:
40 DU/120 SU
9 Thrusters (115/80)
-Rest 3 min
AMRAP 3:
30 DU/ 90 SU
6 Thrusters (135/95)