EMOM Action

Dec 24th, 2015

Category: CrossFit

EMOM Action

Drop It Like It's Hot

Drop It Like It’s Hot

Holiday Schedule – All updates can be found on the Google Calendar here.

Today Thursday XMass Eve (12/24) – All Levels classes in Southie Green at 530,630,730, 9,11.  Box closes at noon.

Friday (12/25) – XMASS – Closed

Saturday (12/26)  -9,10,11, Intro class @ Noon, Open Gym 12-2, 2 and 3pm.  There will be no formal Oly class, programming will be posted and coached class will resume on Wednesday.

Strength
Back Squat
3-3-3-3-3

WOD
Every Minute on the Minute for 12 Minutes
4 Power Snatches (95,65)
8 Push-ups
20 Double Unders

Level 2 (75,50), 10 Double Unders or 25 singles
Level 1 (65,35), 3 power snatch, 6 push ups, 25 Singles

Conditioning Class: WOD
20 min AMRAP
250m Row
50 Double Unders
Rest 30 seconds

Conditioning Class: Core
2-3 Rounds
10 Back Extensions
15 GHD Sit ups

DISCUSSION 2 Comments

  1. KB 12/24/2015 at 5:04 pm

    Strength 75
    Missed round 8
    Regular push ups until rnd 8 then went down to 3 each rnd
    Fun class. Chuck I forgot to bring your chipotle gift card 🙂

  2. Frawls 12/24/2015 at 1:22 pm

    BS: 255×3
    EMOM: No missed rounds. 45# Alt Single-arm DB Snatch