Tag: crossfit training brisbane

Metcon
EMOTM 5 rounds (25min)
1)10 box overs 24/20
2)Row 10/15 Calories
3)15-20 Wall ball 10/6
4)10 Toes to bar
5) 40 Double unders

Olympic Lifting
3 position snatch

1-1-1-1-1

Why EMOM?

EMOM workouts are also highly effective for people who have trouble pacing.  You’ll only have 30-45sec between movements, but the work is broken up into manageable chunks. EMOM workouts become challenging in the later rounds/minutes as you work capacity decrease under fatigue. EMOM are also great to place a strong focus on movement within each minute.

 

Strength
Strict press
3-3-3-3-3

Strength
Deadlift
3-3-3-3-3

Metcon
FT 6min Cap
30 Burpee
25 air squats
20 pull ups

Olympic Lifting
Split jerk
3-3-3-3-3

Strength
Front Squat
3-3-3-3-3

Metcon  10min AMRAP
5 Muscle up
12 Ground to overhead 42.5/30

 

Olympic Lifting
3 position clean

Mobility 30min

Metcon 12min AMRAP
400m run
12 pull ups
12 OH Plate butterfly sit up 10/5

Olympic Lifting
Squat Snatch T&G
5-5-5-5-5

Strength
Front Squat
5-5-5-5-5

Metcon
For Time
Row 25 calories
100 Double under
50 KB swings
30 box jumps

Olympic Lifting
Power clean
5-5-5-5-5 T&G

Metcon 12min AMRAP
12 Thruster 50/35
12 hang power clean
50 DU

Olympic Lifting
3 position clean

Chipper
8 Rounds For
15 air squats
10 Handstand Push up
5 CTB pull ups
20 KB swings 20/12
1 rope climb 12ft

Olympic Lifting
3 position snatch