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  • CrossFit AMRAP

Friday, August 14th

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:

Split Jerk Complex

On the Minute x 7:

1 Pausing Push/Split Jerk

1 Push/Split Jerk


Sets 1-2: 63% of 1RM Jerk

Sets 3-4: 68% of 1RM Jerk

Sets 5-7: 73-83% of 1RM Jerk


NOTES:

  • This part of clean and jerk technique will work split jerk positioning.

  • The pause on the first rep (2 seconds in dip, 2 seconds in catch) is to help ensure balance in both positions.

  • In the dip, we're looking for a vertical torso and balance throughout the foot.

  • In the catch position, we're looking for an even distribution of weight between the front and back legs.

  • Complete these 2 unbroken reps at the top of each minute.

Clean and Jerk Stamina [Week 2 of 3]

On the Minute x 5:

5 Touch-and-Go Power Clean and Jerks

Week 2: 55% of 1RM Clean and Jerk

NOTES:

  • Week 2 of this 3 week progression.

  • Just like last week, use the same weight for all 5 sets.

  • Aim is to go slightly heavier than last week.

  • Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains.

  • You can power clean or squat clean and push jerk or split jerk.

  • Novice Athletes may go from the Hang Position.

WOD:

AMRAP 5:

Buy-In: 50/35 Calorie Row/800m Run

Into Max Rounds:

30 Double Unders/60 Single Unders

15 Front Squats 95/65


Rest 5 Minutes


AMRAP 5:

Buy-In: 40/30 Calorie Row/600m Run

Into Max Rounds:

30 Double Unders/60 Single Unders

10 Front Squats 135/95


Rest 5 Minutes


AMRAP 5:

Buy-In: 30/25 Calorie Row/400m Run

Into Max Rounds:

30 Double Unders/60 Single Unders

5 Front Squats 155/105



GOAL:  2+ Rounds Each 5:00 AMRAP

SWEATFEST

No Class, next available class is tomorrow at 8:00am.

SweatFest is a 45 minute high-intensity cardio class. Workouts combine simple body weight, gymnastics, rowing, and light lifting movements for a high-energy workout. Short, sweet, super sweaty full-body workout! SweatFest is for everyone. No on-boarding or CrossFit experience needed.

Schedule

Monday - Thursday: 6:30pm

Saturday: 8am

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



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