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  • CrossFit AMRAP

Monday, March 22nd

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

As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.

CROSSFIT

STRENGTH:


Part A:


In 10:00...Split Jerk Technique Work


Reinforcing the basics here y'all. Athletes don't rush the technique work. Here we will prepare for the barbell work with static hold drills.


- Jerk Balance

- Behind The Neck Dip and Punch Drill

- Drop To Split Drill


***All done with empty barbel.



Part B:

In 14:00 Build to a heavy complex for the day


Strict Press + Push Press + Split Jerk

3 + 2 + 1


***Empty barbell mandatory start

***Limiting factor is the Strict Press

***With this complex it will help all athletes to DRIVE/DROP under the Split Jerk instead of pressing out. This will help athletes develop speed because the time you get to the Split Jerk your shoulders will be fatigued and you must rely on the DRIVE/DROP.

***Reference 1/4/2021

WOD:

AMRAP in 15:00

12 Front Squats 135/95#

12 Kipping Handstand Push-Ups

12 Toes-2-Bar


***Must be kipping HSPUs for RX

***Comp = 155/105#

SWEATFEST

In Teams of 2...


AMRAP in 22:00

Row 500m (Partner A)

(Partner B) Max Rounds of:

5 Burpees

10 Toes-to-Bar/Knee Raises

15 Box Jumps

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



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