Wednesday, December 10, 2014


15x3 Banded bench press @ 50% of 1 RM floor press + (red/orange)

Emom until failure:
Minute 1: 1 clean & jerk (115/75) + 5 box jumps (24/20)
Minute 2: 2 clean & jerk (115/75) + 5 box jumps
Minute 3: 3 clean & jerk + 5 box jumps

*Continue up the ladder until you cannot complete all of the work in 1 minute.  Score is last successful round completed plus any extra work
**Courtesy of CrossFit Conjugate

Post WOD
100 band pull aparts

Tip of the Day
The key to being a successful EMOMer is speed.  The faster you complete your work each minute, the more rest to get rewarded.  For this EMOM, complete the clean and jerks unbroken for as long as you can.  Be efficient and come to full extension to move the barbell.  Just because it's light doesn't mean you should muscle through it.