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  • CrossFit AMRAP

Monday, February 14th

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

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

 

CROSSFIT

STRENGTH:

Pausing Split Jerk

3x2 @ 50-60% of your 1RM Split Jerk


*Pause in the dip for :02, pause in the catch for :02

*Dial in your footwork here and get comfortable driving under the bar.


Split Jerk

4x2 @ 65-80%


*Build from your Pausing Split Jerk with great technique.


WOD:

9-6-3

Power Snatch

Burpee Box Jump Overs 24”/20”


12-9-6

Power Snatch

Box Jump Overs


15-12-9

Power Snatch

Burpees


Weight 75/55


GOAL: 12:00-20:00


SCALING:

POWER SNATCH

  • Reduce Volume

  • Reduce Weight

  • Hang Power Snatch

  • DB


BOX JUMP OVERS

  • Shorter box

  • Step Up and Overs

COMP:

Weight

  • 9/6/3 - 115/85

  • 12/9/6 - 95/65

  • 15/12/9 - 75/55

 

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






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