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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.
