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  • CrossFit AMRAP

Monday, August 3rd

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

Deload week may be over and it’s time to switch gears again. What hasn’t changed is the work here won’t always be sexy and it definitely won’t be easy.


Our focus currently is CAPACITY BUILDING. Prior to "Shelter In Place", we focused on building a strong base through heavier percentage lifting, on both Olympic and traditional lifts. We have shifted gears now. Our aim now is to get our strength back and turn that strength into usable capacity in all facets of our sport, lifestyle, and training – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load.


Trust the process. Stay Humble. Stay Hungry.

CROSSFIT

STRENGTH:

Front Squat "2-4-6-8-10"


Set 1: 2 Reps @ 85% of 1RM

Set 2: 4 Reps @ 80% of 1RM

Set 3: 6 Reps @ 76% of 1RM

Set 4: 8 Reps @ 73% of 1RM

Set 5: 10 Reps @ 67-72% of 1RM

WOD:

On the 4:00 x 4 Rounds:

20 Double Dumbbell Front Rack Lunges 50's/35's

21/15 Calorie Row

12 Kipping Handstand Push-ups

9 Deadlifts 185/125



SCORE: Slowest of 4 Rounds

SWEATFEST


20:00 AMRAP

10 Medball Cleans

20 Medball Sit Ups

300m Medball Run (carry ball only every OTHER time you run)


DO MORE. BE MORE. GIVE MORE. LIVE MORE.




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