Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
Squat Clean & Split Jerk (%’s based off of your 1RM)
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 85%
*Can be completed as Touch-N-Go or Quick Singles
*If you miss 3 times at any weight, stop there.
WOD:
5 Rounds
6 Push Jerk 95/65
9 Lateral Bar Hop Burpees
12 Alternating Front Rack Lunges 95/65
GOAL: 7-12:00
SCALING:
PUSH JERK
-Reduce Weight
LATERAL BAR HOP BURPEES
-Regular Burpees
FRONT RACK LUNGES
-Reduce Weight
-Goblet Lunge with DB/KB
-Bodyweight Lunges
-Any Variation of Squats
COMP:
9 Handstand Push Ups
Weight 115/85
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
