CrossFit One Way – CrossFit

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Snatch (EMOM 10)

There are a few ways you may do this EMOM. It is up to you. Progress to a new weight every min or every other min. You may also perform this Emom in wave sets. Example 1st min- 10 reps, 2nd min 8 reps, 3rd min 6 reps, 4th 4 reps, 5th 2 reps, 6th 1 Rep, 7th 1 Rep etc… you may also work this Emom in a moderate weight that builds your lactic threshold. Example- Working @75%- perform 3 Snatch EMOM. Enter heaviest weight you did as your score.

Overhead Squat (5×3)

Progressive Loading. End at your heaviest 3 reps OHS.

10 min.


Metcon (Time)

For time:

60 Strict Pull-Ups

Scaled- Strict Mod Pull-Ups, Ring Rows

Rtg- Strict C2B

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