PRIMUS CrossFit Orlando

Thursday, 08-22-2019

Barbell Warm Up

Conditioning. EMOM 12
Power Clean
Hang Squat Clean
Front Squat
Split Jerk

rest 2

AMRAP 12
1 Squat Clean
10 Sit Up
10 Double Under

+1 Squat Clean Each Round

Notes: Barbell Complex EMOM followed directly by an AMRAP. The main focus of the EMOM should be on warming up and hitting the movements well. Try to build Up to a heavier set for the last minute. Use the same weight you finished with on the EMOM for the AMRAP. The Sit Up and Double Under Reps remain the same each round you complete while the Squat Clean reps increase by one each round.

EMOM Goal: 70-80% of 1RM Squat Clean
AMRAP Goal: 5+ Rounds

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