Crossfit Garage – Crossfit Competitive Programming
Warm-up
Warm-up (No Measure)
EMOM 12
Min 1- 20-30 sec H.S. Hold
Min 2- 12 SlamBalls 30#
Min 3- 20 DU
Weightlifting
Snatch Balance (Just build comfortably again)
1 x 2 65%
1 x 2 70%
3 x 2 75%
4 x 1 80%
Clean and Jerk
1 x 2 65%
1 x 2 70%
3 x 2 75%
4 x 1 80%
Back Squat
1 x 3 65%
1 x 3 70%
2 x 3 75%
2 x 3 80%
Metcon
Metcon (Time)
Row 1,000m
Directly into:
21-15-9
OHS (45-65#)
KB Swings 70#
Gymnastics
Metcon (AMRAP – Reps)
EMOMx12:
Min 1: 3-6 Ring pull ups
Min 2: 4-8 SHSPU