Crossfit Garage – CrossFit
Warm-up (No Measure)
3 Rounds:
5/5 Single Arm DB Deadlift
4/4 Single DB Strict Press
8 Scap Push-ups
24 Mountain Climbers
Weightlifting
Shoulder Press (3×5)
*deload
1×5 @ ~40%
1×5 @ ~50%
1×5 @ ~60%
1RM next week
Metcon
EMOM DB Clean T2B Plank (AMRAP – Reps)
EMOM X 20
Minute 1: 12 Alt. DB Clean (50/35)
Minute 2: 10 Toes to Bar
Minute 3: :45 Plank
Minute 4: Rest
Score: Total Reps (335 possible)
Be carefull of your hands
EMOM DB Clean T2B Plank scaled (AMRAP – Reps)
EMOM X 20
Minute 1: 12 Alt. DB Clean (25/15)
Minute 2: 10 Sit Ups
Minute 3: :35 Plank
Minute 4: Rest
Cool Down
Roll and stretch before leaving