Register For Your Session: http://www.crossfitamrap.clubready.com/
Classes are limited to 18 athletes a class. You must register to attend.
A.CLEAN & JERK PREP
3 Power Clean + 3 Push Press
*Complete Power Cleans as singles to focus on a great set up. On the 3rd Power Clean go directly into the 3 Push Press.
*Athlete choice in weight. Lighter is better here.
B. CLEAN & JERK
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
Build To Heavy Single (No Misses)
*Complete at singles or Touch-N-Go.
*No Misses means if you miss a C&J while building, stop there.
*This should be a squat clean & split jerk. Tailor the movement as needed for each athlete.
Goblet Squats (DB/KB) 35/25
Ground-2-Overhead with Plate 35/25
500m Bike Erg
10 Calorie Bike
Back Squats 115/85
Push Jerks 115/85
DO MORE. BE MORE. GIVE MORE. LIVE MORE.