CrossFit West Salem – CrossFit
1: Metcon (Weight)
EMOM 30min.
Min: 0 – 5 (Empty Barbell) warm- up
Min: 6 – 10 (Empty Barbell) warm- up
Min: 11 – 15 (4 reps)
Min: 16 – 20 (3 Reps)
Min: 21 – 25 (2 reps)
Min: 25 – 30 (1 rep)
Buiulding slowly. Ending weight is aorund 60 – 70% of 1RM
Rx+:
EMOM 30 min.
1 Clean & Jerk (60 – 70%) of 1RM
*Find your 60 – 70% stay at same weight for all 30min.