EMOM MONDAYS

WORKOUT OF THE DAY

BEYOND RXD

Part 1:
5 Power Clean
Every 2min
3 Rounds

Part 2:
5 Squat Clean (135/95lbs)
5 Ring Dip
EMOM 9min

RXD

Part 1:
5 Power Clean
Every 2min
3 Rounds

Part 2:
5 Power Clean (135/95lbs)
5 Ring Dip
EMOM 9min

FITNESS

Part 1:
5 Power Clean
Every 2min
3 Rounds

Part 2:
5 Power Clean
5 Box Dip
EMOM 9min

 

Today we have taken a favourite Benchmark, Elizabeth and made an EMOM out of her! The goal is to be able to perform the prescribed amount of reps within the minute. Squat Cleans for Beyond Rxd and Power Cleans for everyone else. Keeping the rep scheme short is going to allow some people to get work done quicker than they potentially would have doing regular Elizabeth. For those who can do it sub 5min, try this:
9 Cleans
9 Ring Dip
EMOM 5min. We think it’s possible. Maybe not with the Squat Clean, but Power for sure!

Also, it’s our third EMOM EMOM so we had to 

Part 1 is three heavy sets of 5 touch and go reps of Power Clean every 2min. No resetting at the bottom of each lift. Ideally  lift the same heavy load across all 3 sets of 5. The load should be Heavier than what youi will use for the Elizabeth EMOM. There won’t be a lot of time to rest between sets, about 30sec to perform the reps and then about 90sec to rest. It is only 3 sets, so make sure to go heavy and work on lifting load under fatigue.

* Roughly, around 60% of the above load would be appropriate for the Elizabeth EMOM, unless you are doing it Rxd.

COMPETITOR WOD

Back Squat
5-5-5-5-5
– Try to hit a new 5RM. Last set should definitely be heavier than we used on 10/14

Do Beyond Rx’d programming for the day.