WOD 052120: Chillin’ & Grillin’ Virtual Workout. 8 Minute EMOM: 1 Low Hang Squat Clean 1 Squat Clean *Build throughout, up to 90% of Squat Clean 1RM. Strength: Clean Complex EMOM x 4 Power Clean + Squat Clean + Jerk @ 60-65%. Leave a Reply Cancel reply. EMOM for 12 minutes: Strength : Clean Complex. This kind of EMOMs usually consists of movements that are focused on the same muscle groups. Push-Press. Split or Push Jerk. 5 Clean & Jerks (135/95#) B. The Frankenchipper is a combination of benchmark “Girls” WOD’s. Emom x 15min, 1st: 7 power clean @ 60kg, 2nd: 10 hspu, 3rd: 15 box. We will run however many waves we need to get all of you through. Learn to work under muscular fatigue. Movements: Power clean, split jerk (each leg), front squat, reverse lunge. And coming tomorrow... A. AMRAP 20 200/150m Row 16 Alternating DB Snatches (50/35) Rest 1:00. Clean Complex x High Hang Clean x 2 + Pause Front Squat (3 sec) + Split jerk . B. Like Frankenstein it’s part “Helen”, “Nancy”, “Karen”, “Cindy”, and “Filthy Fifty”. Metcon Metcon (AMRAP – Reps) EMOM for 12 Minutes of: Zero and Even: 12 Pull-Ups CLEAN COMPLEX EMOM x 10 MINUTES Power Clean + High Hang Squat Clean + Front Squat *Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. CROSSFIT NOVEM Clean Complex 5 Sets going up on weight 1 Clean Lift Off + 2 Clean DL + 1 Mid Hang Squat Clean 60% of 1 Rep Max 14 Minute Alt EMOM A. CROSSFIT NOVEM Clean Complex 5 Sets going up on weight 1 Clean Lift Off + 2 Clean DL + 1 Mid Hang Squat Clean 60% of 1 Rep Max 14 Minute Alt EMOM A. Back Squat 5. Outdoor WOD: 3 RFT: Rows, Deadlifts and Run & @Home: FT: Kettlebell Swings and Runs, 10 RFT: Double Unders and Alternating Dumbbell Snatches, Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run & @Home: FT: 3 RFT: Goblet Thrusters, Single Arm Bent Over Rows and Run, Weighted Box Step-up 16-16-16 & FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks, Alt EMOM 10 mins: Handstand Push-ups and Handstand Holds & AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, Box Jumps and AbMat Sit-ups, Outdoor: Chipper: Runs and Back, Front and Overhead Squats & @Home: FT: Runs and Air, Goblet Squats. A/ SQUAT SNATCH COMPLEX. EMOM volume accumulation and skill acquisition The best way to get better at a skill is to accumulate a ton of reps at it. Clean Complex (1 set EMOM for 10 minutes) Clean Pull + Power Clean + Hang Power Clean Metcon (No Measure) 3 sets Not for time: 30-45 second Hollow Hold 12/arm Single Arm High Pull 50 Double Unders. This site uses Akismet to reduce spam. 10 min EMOM: Odd min: 15 GHD sit-ups ( or scale to normal weighted sit-ups) Even min: 30 to 50 Double-under ( or 60 single-under) 16 min EMOM: Min 1: 10 Front Squats at 95lbs/45kg Min 2: 15 Toes to Bar Min 3: 20 Wallballs 14lbs/6kg Min 4: Rest. 5 Clean & Jerks (135/95#) B. Clean Complex. Do not let go of the bar for the 2 bear complexes. Strength WOD: Every Minute On the Minute for 10 Minutes (EMOM) complete: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk (Choose Load) Conditioning WOD: 18-15-12-9-6 Reps of each for time: Up and Over Box Jump (24″/20″) Deadlift (185#/135#) Hand Release Push-ups. 15 Wallballs (20/14#) @ 10 Ft Score is total reps NOVEM BARBELL Snatch – … 4 min emom Power clean complex 1 clean pull 1 power clean 1 hang squat clean *start light (build) Rest 1min . The whole workout consists of 5 rounds. Conditioning ”Karen w/ Burpees” For time: - 150 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’) B/ WL SUPPORT. was feeling well-rested coming in to 1RM snatch work... PRd and then hit an EMOM with cleans and Front Squats afterwards. Other exercises you could use in an EMOM programme would be squats, deadlifts, military presses, bench presses etc. The complex can be performed using heavy loads, in either straight set fashion, max complex repetitions in a time period, or my personal favorite, EMOM (every minute of the minute). More details can be found in our gym Facebook group was a busy day all the from. Reps ) EMOM for 10 mins do: 2 Bear Complexes like the left side picture when (. Originally you have to but somehow I found a slot to hit the gym our place at 7:30pm x. 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