Clean Shuttle EMOM

CrossFit

Warm-Up / Skills

10 Table Tops
10 Mountain Climber
10 Clean & Jerk w/ bar
8 shuttle runs (each side counts as 1)
5 Cleans w/ 1/2 wod working weight (don’t have to be exact)
3 Cleans w/ 3/4 wod working weight (don’t have to be exact)
Tricep Mash / wrist stretch during rest periods of WOD

View Public Whiteboard

“Clean Shuttle EMOM”

Heavyweight= (205 /138) * RX
Middleweight = (185 / 123) * rx
Welterweight= (165 / 113)
Lightweight = (135 / 88)
Featherweight = (115 / 73)
Minute 1,2,3,4,5 = 1 Power Clean
Minute 6 = AMRAP Power Clean
Minute 7,8 = REST
Minute 9 = AMRAP shuttle run (each side counts 1)
Minute 10 = REST
Minute 11 = Start over
Minute 21 = Start over again
* SCORE TOTAL CLEANS + Shuttles (Include single clean rounds)

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

“Mobility Hip”

40 on 5 off (1-3 rounds)
Couch stretch rt / lf
Banded Hamstring rt / lf
Pigeon rt / lf
Kstar Lunge rt / lf

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

Leave a comment