Search
  • CrossFit AMRAP

Tuesday, July 14th

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

STRENGTH:

Every 2:00 x 3 Rounds:

A) 75 Double Unders

B) 10-25 Kipping Handstand Push-ups

C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans


NOTES:

  • We'll rotate movements every 2 minutes in this Gymnastics Capacity piece.

  • You'll complete the listed work as fast as possible, then rest with whatever time remains in the window.

  • With some rest built in, let's aim to work through larger sets.

  • Each station is ideally completed in less than 1:30, which allows for at least :30 of rest.

  • Choose reps or variations that allow for this time frame.


WOD:

AMRAP 20:

200 Meter Run

3 Box Jumps, 3 Power Cleans

200 Meter Run

6 Box Jumps, 6 Power Cleans

200 Meter Run

9 Box Jumps, 9 Power Cleans

...

Add 3 Reps Each Round


Box: 24"/20’’

Barbell: 135/95

*Score each 200 meter run as 1 rep


GOAL: 91 - 217+


Total Reps

  • Finish 3's: 7 Reps

  • Finish 6's: 19 Reps

  • Finish 9's: 37 Reps

  • Finish 12's: 61 Reps

  • Finish 15's: 91 Reps

  • Finish 18's: 127 Reps

  • Finish 21's: 169 Reps

  • Finish 24's: 217 Reps

  • Finish 27's: 271 Reps

SWEATFEST

5 Rounds

10 Burpee Pull Ups

15 Calorie Row

20 Wall Balls

25 Box Jump Overs

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


106 views

815-631-1657

©2019 by CrossFit AMRAP.
©Matt Warren Photography