Search
  • CrossFit AMRAP

Tuesday, February 1st

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

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

 

CROSSFIT

STRENGTH:

5 Sets:

3-Position Power Clean

3 Push Jerks


Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4-5: 60-65% of your Power Clean 1RM



1 Set:

1 High Hang Power Clean (Pockets)

1 Hang Clean Power Clean (Knees)

1 Power Clean (Ground)

3 Push Jerks


WOD:

Ascending Ladder for 7 Minutes:

3 Clean and Jerks 115/85, 3 Pull-Ups

6 Clean and Jerks 115/85, 6 Pull-Ups

9 Clean and Jerks 115/85, 9 Pull-Ups

Add (3) Reps to Each Movement Until Time Cap

COMP: 155/105


GOAL:

  • Cheat Sheet

  • Finish 3's: 6 Reps

  • Finish 6's: 18 Reps

  • Finish 9's: 36 Reps

  • Finish 12's: 60 Reps

  • Finish 15's: 90 Reps

  • Finish 18's: 126 Reps

  • Finish 21's: 168 Reps

  • Finish 24's: 216 Reps


Scaling:

CLEAN AND JERKS

  • Choose a weight here that you could cycle for 12+ reps unbroken when fresh

  • Within the workout, these will probably be completed as small sets or quick singles

PULL-UPS

  • Bands

  • Ring Rows

  • Bent Over Rows

 

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






91 views0 comments

Recent Posts

See All