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The Greatest

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Bench Press 5 RM

Bench Press 5RM– take no more than 5 sets to reach your 5RM (sets should resemble the following rep scheme 12, 10, 8, 5, 5*)
then remove 10% and do 2 x 5

Weighted Dips (1RM)

1RM, then remove 20% and do 3 x 5

Weighted Pull-up

1RM, then remove 20% and do 3 x 5

Metcon

Metcon (Weight)

EMOM- 12

5 KB 1 Arm Snatch Right Arm (53/35)

5 KB 1 Arm Clean Right Arm

5 KB 1 Arm Swing Right Arm

(All 15 reps unbroken each minute is the goal, with 1 kettlebell)

Then switch to other arm next minute….