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  • CrossFit AMRAP

Monday, November 1st

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

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

CROSSFIT

November is upon us. Time to gear up for the open AMRAPPERs. We will have varied strength days, a return to hypertrophy for most. WODs will be shorter and more sprint-focused to prime our central nervous system and boost our intensity threshold. Let's smooth out some edges this month on ROWING. This will be the skill of the month and will be 3 weeks long.

STRENGTH:

Back Squat

3-3-3-3+ @ 72-78%

***Choose a solid weight, we want to get as close to 10reps on that 3+ as possible

***Can build during this between these bookends

***Rest 2-3mins between sets

WOD:

For Time

12:00 AMRAP


Buy In:

1500m Row


-In Remaining Time-

AMRAP

9 Burpee Box Jump Overs 24/20"

3 Squat Snatch @ 115/85#


***Goal is to complete the row in ~7mins

***Must get off the rower @ 7min mark regardless of where you are at

***Goal is to get 2-4 Rounds in the AMRAP

***Comp does 30/24" BBJO and 135/95# barbell

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






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