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  • CrossFit AMRAP

Thursday, March 10th

Register For Your Session: http://www.crossfitamrap.clubready.com/

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

 

CROSSFIT

STRENGTH:

A.CLEAN & JERK PREP

In 6:00…

3 Sets:

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.


WOD:

For Time



18-15-12

Goblet Squats (DB/KB) 35/25

250m Row

Ground-2-Overhead with Plate 35/25

250m Row


GOAL: 10:00-16:00


SCALING:

GOBLET SQUATS

Reduce Weight

Bodyweight


GROUND-2-OH

Reduce Weight


ROW

200m Ski

500m Bike Erg

10 Calorie Bike



COMP:

Back Squats 115/85

Push Jerks 115/85

 

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






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