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  • CrossFit AMRAP

Friday, July 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:

Clean and Jerk Primer [On the 0:00]

On the 2:00 x 4 Sets:

1 Low Hang Clean Pull

1 Low Hang Clean High Pull

1 Low Hang Squat Clean

2 Split Jerks/Push Jerks


Set 1: 50% of 1RM Clean and Jerk

Set 2: 55% of 1RM Clean and Jerk

Set 3: 60% of 1RM Clean and Jerk

Set 4: 65% of 1RM Clean and Jerk


-This piece is designed to get you ready to go for the heavier percentages in the complex that follows.


Clean and Jerk Complex [On the 10:00]

On the 2:00 x 5 Sets:

2 Low Hang Squat Cleans

1 Push Jerk

1 Split Jerk/Push Jerk


Set 1: 70% of 1RM Clean and Jerk

Set 2: 74% of 1RM Clean and Jerk

Sets 3-5: 74-85% of 1RM Clean and Jerk

WOD:

5 Rounds:

5 Handstand Push Ups

5 Power Clean and Jerks 185/135

200m Med Ball Run 20/14


GOAL: 10:00-16:00 (16:00 CAP)

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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