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  • CrossFit AMRAP

Monday, April 4th

Register For Your Session: https://crossfitamrap.clubready.com/

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

 

CROSSFIT

Monday, April 4th - Deload Week


With this being a deload week, we are lowering the volume of our lifts this week. This will allow our bodies to recover from pushing hard over the past several weeks and it will also be a friendly welcome back to the body for all who may have taken the majority of last week off for Spring Break. All comp options will be done as RX this week. This Saturday is our first of three competitions for the year. There will be no regular scheduled classes Saturday. The gym will be back to normal hours on Sunday for Open Gym. Thursday will not be a backwards day this week. It will be run as our traditional strength then WOD style since we are not having class Saturday.


STRENGTH:

In 18:00…

Squat Snatch

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

2 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%


Motifications:

-1 Power Snatch + 1 Overhead Squat

-1 Power Snatch



WOD:

For Time:


1,200m Row

63 Kettlebell Swings 55/35

36 Pull Ups


GOAL: 9-16:00


MOTIFICATIONS:

ROW

-1,000m Ski Erg

-2,400m Bike Erg

-1,000m Run


KBS

-Reduce Reps/Weight

-Hang Power Snatch 50/35


PULL-UPS

-Reduce Reps

-Strict Pull-Ups

-Banded Pull-Ups

-DBL DB Alt. DB Plank Rows


COMP:

Do As Rx

 

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






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