More EMOMs!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Power Clean (2 reps every minutes)


2 reps every minute with 75% of your 1RM

Focus on your technique and power production

Bench Press (5 x 8)

Try using 5-10 lbs more than you did on December 6th when we were doing sets of 10. In theory you should be able to handle slightly more weight because it is 2 less reps


Metcon (10 Rounds for reps)


10 Burpees every minute
Stay consistent each minute for 10 minutes. Use the clock as a tool to keep pacing consistent.

5 minute break before the tabata row that follows

Metcon (Distance)

Tabata Row/ Bike/ Ski Erg

8 rounds of 20 seconds of work: 10 seconds of rest….total of 4 minutes of time

Score is total meters across the 4 minutes. Check memory for your distance