top of page
Search

Tuesday, July 5th

Register For Your Session: https://crossfitamrap.clubready.com/

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

 

CROSSFIT

STRENGTH:

Power Clean


Build To A Heavy Set of 3


Then…


1x3 @ 90% of Heavy 3

1x3 @ 80% of Heavy 3


WOD:

15 Hang Power Cleans

600m Run*


12 Hang Power Cleans

500m Run*


9 Hang Power Cleans

400m Run*


Weight: 155/105

[Pick a weight that does not exceed 70% of your 1RM Power Clean]


*Choose any sub for running


GOAL: 8-12:00


SCALING:

HANG POWER CLEANS

-Reduce Weight/Reps


RUN

-1,500m / 1,200m / 900m Bike Erg

-750m / 600m / 450m Row

-.95 miles / .75 miles / .55 miles Echo or Assault Bike


COMP:

185/135


CASH OUT

Gymnastic Work


3 Rounds:

18 Pull Ups

18 Toes-2-Bar


If working on building volume capacity try:


6 Rounds:

3 Pull Ups

3 Toes-2-Bar

 

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





50 views0 comments

Recent Posts

See All

Comments


bottom of page