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What a great year it’s been for the CrossFit Open, it always brings out blood, sweat and tears in all of us.

It also bring out triumph, failures, learning experiences and camaraderie in the gyms. We are all so proud of everyone that stepped out of their comfort zone and tackled the Open it was not an easy one!!

Today we get back to it starting with an EMOM of Clean and jerks. The intended stimulus for this one is to learn yourself as an athlete and also to make you focus on each and envy lift.

Learning yourself as to how much you can add every minute to your lift and not biting off too much. I’d suggest starting at about 60-65% of your 1 rep max and gradually building up from there.

Be aware that if you miss on your attempt on any of the minutes you are done. This is to get you guys to zone in on every lift and not just go through the motions. Make every single lift look just like the warmups.

Following the EMOM you have an AMRAP. If there is anything the Open taught me this year it’s that there is always more in the tank even when you feel like there is not. Make yourself better and get that extra rep at the end rather than watching the last 5 seconds count down. That last rep is the difference maker.


Clean and Jerk EMOM (EMOM, log all ten lifts)
Every minute on the minute do one clean and jerk and go up in weight every minute. If you fail a rep you are done. You only have one attempt per minute.
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP

7 Toes to bar
5 Box Jumps 30/24
3 Clean and Jerks 135/95

Masters 55+/Teens 14-15