(508) 481-2372 ali@pennantcrossfit.com

Rummy

Every Minute on the Minute x 30
Minute 1 – 1 Snatch 75/55
Minute 2 – 1 Snatch 85/60
Minute 3 – 1 Snatch 95/65
*Continue this pattern until you fail a snatch, when you fail a snatch the EMOM turns into a clean. Continue adding 5 – 10 lbs each minute until the you fail your clean, when you fail a clean, the EMOM turns into a deadlift.
Lifestyle
Same as Performance
*If you finish the EMOM under 15 minutes, complete either heavy deadlifts or cleans for the remaining time working on technique
Upper Rehab
Every Minute on the Minute x 30
Minute 1 – 1 Power Clean 75/55
Minute 2 – 1 Power Clean 85/60
Minute 3 – 1 Power Clean 95/65
*Continue this pattern until you fail a power clean, when you fail a clean the EMOM turns into a front squat. Continue adding 5 – 10 lbs each minute until the you fail your squat, when you fail a squat, the EMOM turns into a deadlift.
Lower Rehab
Every Minute on the Minute x 20
Minute 1 – 1 Strict Press 75/55
Minute 2 – 1 Strict Press 85/60
Minute 3 – 1 Strict Press 95/65
*Continue this pattern until you fail a Strict press, when you fail a snatch the EMOM turns into a Push Press. Continue adding 5 – 10 lbs each minute until the you fail your Push Press when you fail a Push Press the EMOM turns into a Push Jerk.

Marathon Monday Schedule

5:30am
7:30am Bootcamp
noon
4:30pm
5:30pm
***We will be cancelling the following: 8:30am, open gym, 3:30pm MS/HS, 6:30pm, and 7:30pm classes***

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