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  • CrossFit AMRAP

Monday, March 16th

CROSSFIT

STRENGTH:

BACK SQUAT

Set 1 (On the 0:00): 9 Reps @ 58%

Set 2 (On the 2:00): 7 Reps @ 65%

Set 3 (On the 4:00): 5 Reps @ 72%

Set 4 (On the 6:00): 3 Reps @ 77%

Set 5 (On the 8:00): 1 Rep @ 82%

Set 6 (On the 9:30): 1 Rep @ 84%

Set 7 (On the 11:00): 1 Rep @ 86%

Set 8 (On the 12:30): 1 Rep @ 88-89%

Set 9 (On the 14:00): 1 Rep @ 88-89%

*Percentages based on 1RM Back Squat


Notes:

  • These percentages are based of your 1RM Back Squat

  • Sets 1-4 are completed on the 2:00

  • Sets 5-9 are completed on the 1:30

  • On the final two sets, base your load by feel inside the range


WOD:

For Time:

15 Power Snatches (95/65)

2 Rounds of "Cindy"


12 Overhead Squats (95/65)

2 Rounds of "Cindy"


9 Squat Snatches (95/65)

SWEATFEST


AMRAP in 25:00

200m Weighted MedBall Carry / 20 Sprints with MedBall/Slamball

20 Wall Balls

20 Sumo Deadlift High Pulls

20 Pull Ups / Ring Rows

CROSSFIT FOR SPORT


STRENGTH:

Deadlift

1-1-1-1-1-1-1

Establish a heavy single


WOD:

5 Rounds For Time:

10 Deadlifts

40 Double Under/ 80 Single Unders

10 Sprints / 200m Run / 200m Row


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