Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam roll while complaining about the snow and reminiscing about the good old days

lats triceps emphasis

10-15 foam roller wall slides

chose mobility or bike first

banded front rack positional mobility

Hip mobility

Couch stretch

Bike 10 calories

10 air squats

3x10s active bar hang

PVC barbell warmup for EMOM


Metcon (Weight)

3 rounds 5 min each

5 minute EMOM rest 2:00 to change weight


1 squat clean

1 power clean + jerk

(split or power/push jerk)

stick with one weight for each 5 min round, may increase weight for round 2 and round 3 during the 2:00m rest

Prescribed Weights:

Round 1: Rx 95/55 Rx+ 135/85

Round 2: Rx 115/75 Rx+ 185/105

Round 3: Rx 135/85 Rx+ 205/125


Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

3 kipping pullups or strict

3 wall balls 20/14

3 box jumps 24/20 (no 30’s)
Goal is to complete all movements unbroken then rest as needed between rounds, try not to rest between kpu,wb and bj, only rest between rounds