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  • CrossFit AMRAP

Monday, August 17th

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.

CROSSFIT

STRENGTH:

Front Squat

10RM


Warmup Sets

10-8-5

Starting light and adding to the bar each set before reaching your working weight.


Notes:

  • We've built squat stamina since return from Shelter In Place and will put it to the test today.

  • The weight should feel good for the first 5 reps, then start to get heavy during reps 6 and 7. The final 3 reps will require some fortitude to finish off.

  • Focus on speed out of the bottom of the rep.

  • Take a moment when we need it at the top of the rep, but not too long to wear us down.

  • Keep our eyes slightly above the horizon to keep a mature squat position.

WOD:

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)


GOAL: 5:00 - 12:00 CAP


Notes:

  • This sprint style chipper workout combines three light barbell movements with a simple bodyweight movement.

  • The intended time range for this workout is between 5-12:00 minutes.

  • This is capped at 12 minutes (~2 minutes per station) to preserve the desired stimulus.

  • As we get further along in the workout, the difficulty of the barbell movement will increase.

  • For this reason, we're likely choosing our barbell weight off the squat snatch.

  • This should be a weight that you can cycle for 12+ unbroken squat snatches when fresh.

  • All weights are intended to be on the lighter side today. If you typically modify the recommended  weight today is 75/55.

SWEATFEST

AMRAP in 20:00

Row 500m/Run 400m

30 G2O w/plate

15 Box Jumps or Step Ups

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


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