Monday, January 16

CrossFit M3 – CrossFit

Warm-up (No Measure)

5 Rounds:

10 Cal Row

10 Empty Barbell Thrusters

*add 1 rep each round.

Squat Clean (EMOM X 10 – 2 Reps at 75-80% of 1RM)

Being consistent at heavy loads is key since we have seen heavy squat cleans in last year’s open. Film your reps to see if you have different patterns under fatigue (last reps vs first reps).

For movement: looking for relaxed arms, wrists turned in, shoulders above the bar, jump up all the way (contact with upper thigh) fast elbows and contact with the bar above the squat.

Metcon (AMRAP – Rounds and Reps)


5 Power Snatch 135/95

10 Toes to Bar

10/8 Cal Row

10 Wallball