Every Minute
Friday, December 11, 2015
EMOM x 12 minutes (Every Minute On the Minute)
4 Rounds of:
- Minute 1: Clean and Jerk x 1 (building each round)
- Minute 2: Unbroken Toes to Bar x 10 (knee raises)(abmat)
- Minute 3: Rest
Then,
3 Rounds for Time:
- 7 Deadlifts @ 70% 1rm (do not exceed 315# men, 225# women)
- 100 Meter Sprint
It has been a while since we incorporated an EMOM into our strength work. Today you will be working through clean and jerks, toes to bar and rest minutes. The clean and jerk will be a 1 rep attempt each round. You will build weight each round as you feel comfortable with good form. We want the toes to bar to be unbroken but if you cannot do this, yet, just knock out 10 however you can as a scaled option. During your rest minute adjust your barbell weight. The metcon will be a heavy sprint wod. Use 70% of your 1 rep max for the deadlift and move through as fast as possible.