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111213 CrossFit


111213 CrossFit

Main – CrossFit

Deadlift (5×3 increase)

Metcon (20 Rounds for reps)

EMOM for 10-minutes:
1 Squat Clean
1 Push Press
4 Front Rack Lunge Steps

Do not drop bar.

Immediately transition without rest.

EMOM for 10-minutes:
1 Power Snatch

Do not link Power Snatch to OHS.

Do not drop bar.

Post total reps for round (20 rounds) and weights used. Athlete may increase weights during any part of workout for increased work load.

Post weight in round comments.

For both EMOMs, these are total ATTEMPTS. If you miss = penalty.

For example, miss the Power Snatch, you must include this as your 1 attempt. Then move onto your OHS, even if you hit a PS to get into your OHS.

100 total reps (attempts) possible. Athlete must run 200-meter penalty for every missed reps. Run to take place after workout.

For example, 95 reps = 1000-meter Run (5 misses)