Workout of the Day

WOD Monday 12/10/18

Oly/Strength:

"Macho Man"
EMOM for as Long as Possible
3 Power Cleans (185/135),
3 Front Squats (185/135),
3 Jerks (185/135).

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

There will be a 20 minute cap (if you get there, next beer is on me), but would like a minimum work requirement of 10 rounds. So do as many as you can staying on the minute, but once you need to stop, continue every 1:30 or 2 minutes until you get 10 rounds.

Minimum work requirement would be about 5 rounds emom, so scale to a weight that you feel you could do for that much and battle to get thru the 10 round minimum.

Strength:
4 Rounds, NFT:
10 Bench Press @ 50% 1RM,
8 Push-ups @ 311 Pace (down slow),
30 Sit-ups.

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443