CrossFit One Way – CrossFit


Snatch (EMOM)

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.


Metcon (AMRAP – Reps)

9 Min Amrap:

9 Power Snatch 95/65

12 Burpee Box Jump

Rtg- 115/75, 30″/24″


Metcon (No Measure)

Super Set

Barbell Bicep Curls

5x 10

Close Grip Push Pushups

5x 10

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