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  • Writer's pictureCrossFit AMRAP

Tuesday, August 4th

Register For Class:

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


Deload week may be over and it’s time to switch gears again. What hasn’t changed is the work here won’t always be sexy and it definitely won’t be easy.

Our focus currently is CAPACITY BUILDING. Prior to "Shelter In Place", we focused on building a strong base through heavier percentage lifting, on both Olympic and traditional lifts. We have shifted gears now. Our aim now is to get our strength back and turn that strength into usable capacity in all facets of our sport, lifestyle, and training – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load.

Trust the process. Stay Humble. Stay Hungry.




Snatch Technique Complex

4 Sets:

3 Muscle Snatches

2 Snatch Balances

1 High Hang Squat Snatch

Set 1: 40% of 1RM Snatch

Set 2: 43% of 1RM Snatch

Set 3: 46% of 1RM Snatch

Set 4: 50% of 1RM Snatch


  • This lighter weight technique complex will work an aggressive turnover with the upper body, balance in the receiving position, and speed under the bar

  • These 6 reps are designed to be completed without putting the bar down.


For Time:

600m Run

500m Row

20 Toes to Bar

200m MedBall Run 20/14

20 Medball Box Step-ups 20/14 (24"/20")

500m Row

600m Run

GOAL: 14-22:00



For Time:

2 Rounds

100 DU/200 SU

80 Reverse Lunges (With DB optional)

60 Push Press (DBs or empty barbell)

40 Box Step Ups (With DB optional)

20 Burpees

*25:00 CAP



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