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  • CrossFit AMRAP

Thursday, March 3rd

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

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

 

CROSSFIT

STRENGTH

In 20:00…


CLEAN & JERK

*All %’s are based off of 1RM Clean and Jerk


3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 85%


Rest 1:00-3:00 Between Sets


*Reps can be performed as touch-n-go or singles.

*If you miss more than 3 reps at any percentage, stop there.

*Perform Clean & Jerk as …Squat Clean + Split Jerk.

*If needed - Power/Squat Clean + Push/Split Jerk



WOD:

AMRAP in 6:00

Max Wallballs 20/14


ON THE MINUTE (Starting at 0:00)

5 Clean & Jerks 115/85


GOAL: 60 - 90 Reps


SCALING:

WALLBALLS

-Reduce Medball Weight

-Single DB Thrusters


CLEAN & JERKS

-Reduce Weight

-Reduce Reps



COMP:

Clean & Jerks 135/95



MOBILITY

  1. Child’s Pose - 1:00

  2. Shoulder To Floor - 1:00/each side

  3. Wrist Stretches - 1:00

  4. Down Dog - 1:00

  5. Twisted Cross - 1:00/ each side


  1. Couch Stretch - 1:00/ each side

  2. Pigeon Pose - 1:00/ each side

  3. Spiderman Hold - 1:00/ each side

  4. Frog Stretch - 1:00

  5. Standing Forward Fold 1:00

 

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






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