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  • CrossFit AMRAP

Tuesday, August 18th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT

Gymnastic Capacity:

30 Strict Pull-Ups

30 Strict Handstand Pushups


Rest 2:00


20 Strict Pull-Ups

20 Strict Handstand Pushups


Rest 1:00


10 Strict Pull-Ups

10 Strict Handstand Pushups

Notes:

  • Reduce Reps As Needed.

  • We start the day with a high volume strict gymnastics piece.

  • We want to get the set of 30 done in no more than 5 sets

  • We want to get the set of 20 done in no more than 4 sets.

  • We want to get the set of 10 done in 2 -3 sets at most.

SUBS

STRICT PULL-UP

  • Ring Row

  • Banded Strict Pull-Up

STRICT HANDSTAND PUSH-UP

  • Box Handstand Push-up

  • Double Dumbbell Strict Press

  • Standard Push-up

WOD: 

On the 4:00 x 6 Rounds:

200 Meter Run

10 Toes to Bar

5-5-4-4-3-3 Hang Power Cleans


Weight: Starting weight at 70-75% of your 1RM Power Clean. Build each round.


Notes:

-These rounds should take less than 2:30, giving you at least 1:30 to recover and change out weights.


GOAL: Complete all reps and unbroken Hang Power Cleans in time domain.

SWEATFEST

5 Rounds (45 seconds work/15 seconds rest)

Wall Balls

Burpees

Jump Rope

Sit Ups


*Try to stay consistent each round 

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




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