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EMOM/AMRAP for 30 Min ...
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Location
(All)
Milton Strength and Conditioning
Program
Boot Camp
CrossFit
CrossFit Kids
HIIT (High Intensity Interval Training)
Personal Training
Travel WOD
Date
WOD
02.11.2017 - Milton Strength and Conditioning
Class
(All)
Saturday Elite Partner Class
Saturday Partner Class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (6/4)
WOD
02.11.2017
EMOM/AMRAP for 30 Min 2.11.2017 (5 Rounds for reps)
Minutes 0-4: EMOM 8 Burpees + ME Top of Pushup Plank Hold (every 1 second hold = 1 rep)
Minutes 5-9: AMRAP Row For Calories (1 cal=1 rep)
Minutes 10-14: EMOM 12 Double KB Front Rack Front Squats (2×35/2×18)
Minutes 15-19: EMOM 3-5 Chest to Bar Pullups*
Minutes 20-24: AMRAP Row For Calories (1 cal=1 rep)
Minutes 25-29: EMOM 8 Burpees + ME Top of Pushup Plank Hold (every 1 second hold = 1 rep)
*Rx: CTB Scaling: Scale down options:
-3 Ring Rows OR
-20 second Chin over Bar Hold
ALL Rx+: Scaling UP options:
-4 Bar Muscle Ups or 3 Ring Muscle Ups vs. CTB
-10 Burpees vs. 8 burpees EMOM
-Front Rack KB Front Squats: (2x 44/35lb) vs. (2×35/2×18)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 11, 2017
Leaderboard
Men's EMOM/AMRAP for 30 Min ...
Julian Krevere
02/11/2017
489 Total Reps
Women's EMOM/AMRAP for 30 Min ...
No female leaders to show...
Male Athletes
1
Jeff
Barr
Saturday Elite Partner Cl...
441 Total Reps
2
Julian
Krevere
Saturday Partner Class
489 Total Reps
3
Brad
Voosen
Saturday Partner Class
456 Total Reps
4
Bill
Crawford
Saturday Partner Class
400 Total Reps
Not sure how to score pull up round
5
Mike
Dennard
Saturday Elite Partner Cl...
370 Total Reps
6
Chris
Zack
Saturday Partner Class
287 Total Reps
Female Athletes
1
Tammy
Dennard
Saturday Elite Partner Cl...
435 Total Reps
10 burpees #25lbs KB
2
Jocelyn
MacKinnon
Saturday Elite Partner Cl...
421 Total Reps
10# for squats, bar bell pull up holds,
3
Kerrie
Pickens
Saturday Partner Class
262 Total Reps
4
Aarti
Chander
Saturday Partner Class
229 Total Reps
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