Register For Your Session: https://crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
Squat Snatch
10 Reps @ 49%
8 Reps @ 57%
6 Reps @ 66%
4 Reps @ 74%
2 Reps @ 82%
*% is based off of 1RM Squat Snatch
*Perform from Hang position as needed.
WOD:
In Teams Of 2:
4 Rounds
21 Shoulder-2-Overhead
12 Power Snatches 95/65
Directly Into…
4 Rounds
21 Bar-Facing Burpees
12 Power Snatches 95/65
GOAL: 15:00-21:00
SCALING:
S2O
-Reduce Weight
POWER SNATCH
-Reduce Weight
-Single DB Snatch
-KBS
BAR-FACING BURPEES
-Regular Burpees
-Hand Release Push Ups
COMP:
21 Handstand Push Up (in place of S2O)
_________
CASH OUT (optional)
Bar Muscle Up Practice
Work toward 20-30 quality reps of (pick 1):
Bar Muscle Ups
Jump Start Bar Muscle Ups
Jumping Bar Muscle Ups
Banded Bar Muscle Ups
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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