Crossfit Garage – CrossFit

View Public Whiteboard


Back Squat (EMOM x 12)

On the Minute x 12 (3 Rounds):

Minute 1: 6 Back Squats @ 65%

Minute 2: 4 Back Squats @ 70%

Minute 3: 2 Back Squats @ 75%

Minute 4: Rest

**Log your heaviest 3×2 @75%

– Athletes may round up

– In notes, post load for 65, 70 & 75% lifts


Metcon (AMRAP – Rounds and Reps)


4 Single-Arm DB Thruster 35/20

8 Pull-ups

12 Sit-ups

Rx+ 50/35, C2B pull-ups
Thrusters: Reps are PER ARM

Bright Spot



Intended Response

Back Squat EMOM: Use the loads given based off of individual percentages in Wodify. If percentages are inaccurate, go off of most recent percentages and add some weight it needed. The goal is to stick to the prescribed percentages as close as possible, as we are developing muscular stamina and technique. We want solid movement that can be performed at the 4, 3 and 2-rep scheme given.

AMRAP: Choose DB load that allows for FULL lock-out at the top of the thruster movement. Smaller sets of pull-ups allows athletes to use this as an opportunity to practice stringing together.

Goal: 5-8 rounds

Previous PostNext Post