Search
  • CrossFit AMRAP

Monday, February 10th

CROSSFIT

STRENGTH:

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats


Barbell - 59% of 1-Rep Back Squat


This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.


WOD:

AMRAP 3:00

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Overhead Squats 75/55


Rest 3:00


AMRAP 3:00

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Overhead Squats 95/65


Rest 3:00


AMRAP 3:00

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Overhead Squats 115/85

SWEATFEST

For Time:

1,500 Meter Row

30 Heavy KB Deadlifts (Double KB)

45 Lateral Barbell Burpees

CROSSFIT FOR SPORT

STRENGTH:

Hang Power Cleans

2-2-2-2-2

*Build to a moderate double with a :02 pause in the catch


WOD:

For Time:

500m Row

Then, 4 Rounds of:

6 Pang Power Cleans

8 Bar Facing Burpees

10 Toes-To-Bar/Knee Raises/15 Sit Ups


102 views

815-631-1657

©2019 by CrossFit AMRAP.
©Matt Warren Photography