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  • CrossFit AMRAP

Monday, May 23rd

Register For Your Session: https://crossfitamrap.clubready.com/

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

 

CROSSFIT

Yooo,


AMRAP Fam, we wrapped up our stamina-based training with lots of reps and focused on our CrossFit total lifts (strict press, deadlift, back squat) while dialing in our Clean and Jerk and Squat Snatch over the past several weeks/months. As we head into the summer you will begin to see more barbell cycling and complexes with a wide variety of pulling, pressing, and squatting. Along with this, we will be spearheading gymnastics to build more confidence and volume. Oh and we can't forget, it's running season.

Monday, May 23rd

STRENGTH:

Power Clean


Build To A Heavy Set Of Unbroken 10 Reps


Then…

1 x 10 @ 90% of Heavy 10

1 x 10 @ 80% of Heavy 10


*This heavy 10 is based on feel for the day.


WOD:

14:00 AMRAP


60 Calorie Row

50 Toes-To-Bar

40 Wallballs 20/14

30 Power Cleans 115/85

20 Pull Ups

10 Push Ups



GOAL: 1 Round


SCALING:

ROW

-Reduce Calories

-60 Calorie Bike Erg

-45 Calorie Ski/Assault/Echo

-800m Run

-60 Burpees


T2B

-Reduce Reps

-50 Knee-To-Chest

-50 Medball Overhead Sit-Ups

-50 V-Ups


WALLBALLS

-Reduce Reps/Weight

-Single DB Thrusters


POWER CLEANS

-Reduce Reps/Weight

-DBs


PULL UPS

-Bands

-Rings

-Bent Over Row


PUSH UPS

-Knee

-Bands

-Box


COMP:

Barbell 135/95

____________

MURPH PREP


10 Sets

5 Pulls Ups

100m Run


*Wear a vest if you’d like

 

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






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