Crossfit Garage – Crossfit Competitive Programming

Warm-up

Warm-up (No Measure)

EMOM x 12

Min 1- 20-30 sec H.S hold

Min 2- 5-10 CTB

Min 3- 12-15 cal row

Weightlifting

Clean and Jerk

2 Cl + 1 Jerk 60%

2 Cl + 1 Jerk 65%

2 Cl + 1 Jerk 70%

2 Cl + 1 Jerk 75%

2 Cl + 1 Jerk 75%

Clean Pull (4 x 3 85%)

Front Squat (5 x 4 70%)

Metcon

c: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Bar Muscle-ups

10 HSPU

15 Front Squats 135

20 Calorie Row

Metcon (AMRAP – Reps)

EMOM x 16:

Min 1- 200m Run

Min 2- 5-10 TTB