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  • CrossFit AMRAP

Monday, October 12th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT

Monday, October 12th

STRENGTH:

3 Sets:

3-Pause Clean Deadlift


All pauses are for 1 second:

Pause 1 - 2” off floor

Pause 2 - Knee Level

Pause 3 - Mid-Thigh


%’s based of 1RM Clean:

Set 1 - 80%

Set 2 - 85%

Set 3 - 90%



5 Sets:

3- Position Squat Clean


Positions are “top down”:

Position 1 - Mid-Thigh

Position 2 - Knee Level

Position 3 - Low-Hang (2” off floor)


% based off of 1RM Clean:

Set 1 - 63%

Set 2 - 66%

Set 3 - 69%

Set 4 - 72%

Set 5 - 75%


WOD:

AMRAP in 10:00

15 Power Cleans 95/65

30 Double Unders

15 Wallballs 20/14

30 Double Unders


Notes:

-This should be a very light weight that you can cycle for larger sets within this workout.

-These sets of 15 are completed in 1-2 quick sets.


GOAL: 2-4 Rounds

SWEATFEST

20:00 AMRAP

10 Shoulder to Overhead w/DBs

10 Pull Ups

10 Box Jumps/Step Ups

10 Burpees

10 Cal Row

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


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