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  • CrossFit AMRAP

Monday, August 24th

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


DELOAD WEEK


STRENGTH:

Barbell Stamina


Alternating OTM x 10 (5 Rounds):


Odd - 3-Position Power Snatch

Even - 7 Thrusters


Notes:

  • We start our deload week with a barbell cycling EMOM.

  • We want to choose the same weight that works for both movements.

  • Build to a moderate weight.

  • Our focus should be on outstanding technique as opposed to total load.


3 POSITION POWER SNATCH

  • Each snatch will start at the high hang, then above the knee and finishing with a lift from the floor.

  • Use this as an opportunity to work on barbell cycling and complete the complex without putting the bar down.

  • The final lift of this complex will be on tired legs that will allow the weight to pull us forward more easily. Resist this and keep your weight balanced.

THRUSTERS

  • A vertical torso combined with a good front rack position is key here.

  • The thruster can easily pull us weight forward if we allow our torso to pitch or the bar to slide forward in our front rack.

  • We want to try and keep a full grip on the bar if we can to practice good habits and work on mobility at the same time.

SUBS

3 POSITION SNATCH

  • 3 Position Clean

7 THRUSTERS

  • 7 Double Dumbbell Thrusters

  • 15 Wallballs

WOD:

18-15-12-9:

Hang Squat Snatches (75/55)

Thrusters (75/55)


*After Each Set: 30 Double Unders



GOAL: Goal 12-20:00 CAP

SWEATFEST

With 20:00 on the clock, AMRAP...

300m Row/400m Run/Bike 20 cal

15 Ring Rows

15 Wall Balls

Rest 1:00 between rounds

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





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