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9/21 WOD: EMOM

CrossFit Central WOD blog

Burnet Rd EAST Side, South & Westlake WOD: 
Strength:
EMOM for 5 min Perform:
1 Power Clean @ 70% of Power Clean Max
1 Clean @ 70% of Power Clean Max
*Rest for 1 min
EMOM for 5 min perform:
1 Power Clean @ 75% of Power Clean Max
1 Clean @ 75% of Power Clean Max
***If athletes do not know their 1RM, let them choose from the following weights:
Men: 115/135/155/185/205/ 225
Women: 65/80/95/110/ 135/150
***Jump to next heavier weight for the 2nd 5 min EMOM
THEN
Tabata
Strict Press (95/55)
*Athlete performs power clean to start each round and CANNOT set the bar down until the end of the 20 secs.

Burnet Rd WEST Side WOD:
Strength:
FloorPress3-3-3-3-1-1-1
THEN
Tabata
Med Ball Cleans (20/14)
Line Sprints (sidewalk to gym)
*16 total rounds of alternating movements (8 each) 

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