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  • CrossFit AMRAP

Friday, July 2nd

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

Classes are limited to 18 athletes a class. You must register to attend.

July is a higher percentage density OLY, a 5-3-1 style of squatting for a 1RM build, some very classic WODs, and the Liberty games. The skill of the month is Handstand Walks.


CROSSFIT

STRENGTH:

Squat Clean + Split Jerk

5 sets Of

1 Squat Clean

1 Squat Clean + 1 Split Jerk @ 70-80%


-then-


Clean & Jerk

1-1-1-1 @ 85%+

*If the iron is hot strike that shit. Give me a 1RM today if you got it

WOD:

Ladders


12:00 Ladder

4 Double DB/KB Box Step Overs 35's/20's# 24/20"

4 Pull-Ups

10 Double Unders



***Increase the DB Box Step Overs by 2 per round

***Increase the Pull-Ups by 2 per round

***Increase the double unders by 10 per round


Rep Scheme Example:

4/4/10

6/6/20

8/8/30

10/10/40 etc


***Comp does 50/35# DBs and C2B pull-ups

***Goal is to get 160+ reps


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









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