Search
  • CrossFit AMRAP

Tuesday, July 28th

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.

DELOAD WEEK


The work here won’t always be sexy. It won't always be someone's preferred movement or WOD for the day. 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.

CROSSFIT

STRENGTH:

Press Complex


Build to a Heavy Complex:

2 Push Presses

3 Push Jerks

WOD:

15-12-9:

Push Press 95/65

Dumbbell Box Step-Overs 50/35-- 24"/20"


Directly Into...


15-12-9:

Push Jerks 95/65

Box Jump Overs 24"/20"


*Single DB


GOAL: 7-15:00 (15:00 Time Cap)

SWEATFEST

With 15:00 on the clock:

0:00 – 5:00

AMRAP of:

20 OHW Lunges w/Plate

10 Burpees to Plate

5:00-10:00

AMRAP of:

20 Plank Jacks

100m Run

10:00-15:00

AMRAP of:

20 Air Squats or weighted (with plate)

10 Hand Release Push Ups

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


82 views

815-631-1657

©2019 by CrossFit AMRAP.
©Matt Warren Photography