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  • CrossFit AMRAP

Monday, March 2nd

CROSSFIT


STRENGTH:

On the Minute x 10:

1 Pausing ""One and One Quarter"" Squat

Sets 1-2: 50%

Sets 3-4: 53%

Sets 5-6: 56%

Sets 7-8: 59%

Sets 9-10: 62%


  • * Squat to full depth, stand to about parallel, return to full depth, then stand to full extension.

  • Working a new movement today with the Pausing One and One Quarter Back Squat.

  • This movement is designed to strengthen the bottom most part of the back squat.

  • Pause for 2 seconds in the bottom of the initial squat.

  • Pause for 2 seconds at the top of the ""one quarter"" squat.


WOD:

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatches (50/35)

1 Minute Calories on Row/Bike or Max Sprints (10m)

1 Minute Rest

SWEATFEST

AMRAP in 20:00

5 Devil Presses

10 Pull Ups

15 Hand Release Push Ups

20 Calorie Row

CROSSFIT FOR SPORT

STRENGTH:

Deadlift

3 @ 70%

3 @ 75%

3 @ 80% of your 1RM


Rest 2:00


Complete 20 Empty Barbell Good Mornings


WOD:

Buy In: 100 Double Unders/Single Unders


Then, 3 Rounds

10 Push Ups

10 Calories on the Rower

15 KBS


Buy Out: 20 Burpees


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