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  • CrossFit AMRAP

Tuesday, April 26th

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

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

 

CROSSFIT

We have 4 more weeks remaining of this cycle we have been on for the past 6-8 weeks. We have been intentionally working on our stamina to increase our overall work capacity with our lifts during strength and inside the daily WOD. We will continue to work more of the varied barbell cycling and get lots of reps with Oly Lifts at a moderately heavyweight. Our CrossFit Total movements (strict press, deadlift, back squat) will still be getting some action as we work on the strength and stamina of the lifts. To top it off we will finish strong by working on our gymnastic pieces with cardio, similar to previous weeks



STRENGTH:

Hang Muscle Snatches


5 x 3

*Start with an empty barbell and get in some quality technique work here before you start snatching away.


Squat Snatch

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 88%

1 Rep @ 88%

Build To A Heavy Single (no more than 3 misses)


WOD:

3 Rounds For Time:


10 Hang Squat Snatches 75/55

15 Bar-Facing Burpees

30 Sit Ups (21 T2B if Rig is ready)



GOAL: 7-12:00


SCALING:

SQUAT SNATCH

-Reduce Weight

-Hang Power Snatch


BAR-FACING BURPEES

-Lateral Bar Hop Burpees

-Regular Burpees


SIT-UPS

-V-Ups

-1:00 Plank


COMP:

Weight 95/65

 

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





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