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  • CrossFit AMRAP

Monday, November 30th

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:

Stamina Squats

On The Minute x 10 (5 Rounds)


Minute 1 - 4 Front Squats

Minute 2 - 8 Back Squats


Weight - 57% of your 1RM Front Squat


-Week 2 of 5 of this squat progression.

-Compared to last week, we are reducing 1 Front Squat and 2 Back Squats per set, while increasing total load by 7%.

-This trend will continue… dropping reps while upping the weight


WOD:

FOR TIME:

21 Pull-Ups

21 Hang Power Snatches


15 Chest 2 Bar Pull-Ups

15 Overhead Squat


9 Strict Pull-Ups

9 Squat Snatches


Weight 95/65



GOAL: 8:00 - 15:00 CAP

SWEATFEST

3:00 AMrAP

20 Calorie Row

Max KB Deadlifts

3:00 AMrAP

20 x 10m Sprints

Max Push-Ups

3:00 AMrAP

20 Cal Bike

Max Plank (any type)

  • Rest 1:00 b/w rounds

  • Repeat 2x

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



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