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Crossfit Garage – CrossFit

Metcon

EMOM 5 (3 Rounds for reps)

Fitness (Rx)

EMOM 5

Min1: 15 Cleans 95/65

Min2: rest

Min3: 12 Cleans 115/80

min4: rest

min5: 9 Cleans 135/95

Performance (Rx+)

EMOM 5

Min1: 15 Cleans 135/95

Min2: rest

Min3: 12 Cleans 155/105

min4: rest

min5: 9 Cleans 185/135
The cleans may be power or squat, whatever way you can get the weight up. This should challenge you. If you need to scale the weight then do so but challenge yourself to get all of them in a minute. You will need to move fast to do so! If you know there is no way you can do the weight then I would suggest 65%,then 70%, then 75%. If you can’t get them all in a minute its ok but go for it!!!

Thruster Heaven (3 Rounds for reps)

Rx

AMRAP 7:

50 DU/150 SU

12 Thrusters (95/65)

-Rest 5 min

AMRAP 5:

40 DU/120 SU

9 Thrusters (115/80)

-Rest 3 min

AMRAP 3:

30 DU/ 90 SU

6 Thrusters (135/95)

Reference

Clean

Power Clean

Thruster

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