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  • CrossFit AMRAP

Saturday, May 21st

Register For Your Session: https://crossfitamrap.clubready.com/

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

 

CROSSFIT

STRENGTH:

Deadlift


1x5 @ 50%

1x3 @ 60%

1x2 @ 70%

1 x1 @ 75%

1x1 @ 85%

1 Set of Max Reps @ 90%


*If you complete 4-5 Reps of your max set, increase your PR by 5#.

*If you complete 6+ reps for your max set, increase your strict press PR by 10#.


WOD:

In Teams Of 2…

AMRAP in 20:00


50 Wallballs 20/14

50 Double Unders


40 Box Jumps 24”/20”

40 Toes To Bar


30 Pull Ups

30 Burpees


20 Power Cleans 115/85

20 Push Jerks 115/85


10 Power Snatches 115/85

10 Devils Press 50/35


GOAL: 1+ Round


SCALING:

WALLBALLS

-Reduce Reps/Weight

-Single DB Thrusters


DOUBLE UNDERS

-Reduce Reps

-75 Single Unders

-50 Line Hops


BOX JUMPS

-Reduce Reps/Height


TOES TO BAR

-Reduce Reps

-Knee To Chest

-40 V-Ups

-60 Sit Ups


PULL-UPS

-Reduce Reps

-Strict Pull-Ups

-Alternating DB Plank Rows

-Bands

-Rings


BARBELL

-Reduce Reps/Weight

-Use DBs


COMP:

Chest-2-Bar Pull-Ups

Barbell 135/95

10 Ring Muscle Ups (in place of devils press)


 

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





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