CrossFit Empire South – CrossFit
Metcon
EMOM 16: Min.1: Cal. Assault Bike, Min.2: Clean and Jerks (8 Rounds for weight)
RX
EMOM 16:
Min. 1 – 12/17 cal Assault bike
Min. 2 – 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
SCALED
EMOM 16:
MIN. 1 – 10/14 cal Assault bike
Min. 2 – 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
INTENDED STIMULUS:
A) Accumulate calories in :50 or less.
B) Allow at least :10 to transition to clean and jerks.
C) Complete clean and jerks in sets of three touch-and-go reps, NOT as singles.
Post Workout Strength
Front Squat: 2 Rep on a 6:00 Clock (Weight)
On a 6:00 clock:
Build to a 2-rep front squat
– 2 minutes after completing the metcon workout, start a new 6:00 clock.
– Must clean the bar from the ground. Squat clean counts as first front squat.
– Score heaviest weight.
CrossFit Empire South 