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  • CrossFit AMRAP

Tuesday, October 13th

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:

Jerk Balances

3 Sets:

3 Jerk Balances

1 Pausing Split Jerk/Push Jerk (1 second in catch)


%’s based on 1RM Clean and Jerk:

1: 35%

2-3: 35-45%


Notes:

-Jerk technique work is the main focus here, not max loading.

-This drill is intended to teach the feel of driving off our back foot during the split jerk.


WOD:

3 Rounds:

400m Row--300m Run

8 Burpee Pull Ups -- 8 Bar/Ring MU

400m Row--300m Run

8 Push Jerks 115/85



GOAL: 9:00 - 16:00 CAP

SWEATFEST

5 Rounds 

400m Run/500m Row/20 Cal Bike

20 KBS

20 Sit Ups

2 Rope Climbs OR 6 Rope Climb Progressions


*25:00 Cut Off

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


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