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  • CrossFit AMRAP

Tuesday, September 22nd

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 + Gymnastics:

5 Rounds of:


1-5 (Pick one option)

-Renegade Row

-Pull Ups/Chest To Bar

-Strict Pull Ups/Chest To Bar

-Jumping Bar Muscle Up from Box

-Bar Muscle Up


*After each set Perform 3 Power Cleans

(% Based off of your Power Clean 1RM)

Set 1: 73%

Set 2: 76%

Set 3: 79%

Set 4: 82%

Set 5: 85%


WOD:

21-15-9

Power Cleans 95/65

Hand Release Push Ups


Directly Into:


21-15-9

Push Press 95/65

Toes-2-Bar


Notes:

-Looking to use a light-moderate weight for both barbell movements.

-Choose a weight based on the movement that is more challenging for you.

-There is no rebend in the knee for push press.


GOAL: 12-20:00 CAP

SWEATFEST

In 4:00:

500m Row

Max Sit Ups

*Rest 1:30


In 4:00:

400m Run

Max KBS

*Rest 1:30


In 4:00:

200 DU or 300 SU

Max KB Deadlifts

*Rest 1:30


In 4:00: 

.75 mile bike

Max Plank (any type)


*If there are more than 2 people at class, some can start on the bike round and rotate :) 

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



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