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  • CrossFit AMRAP

Wednesday, August 12th

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:

Capacity Builder


AMRAP in 4:00

9 Power Snatches 115/85

12 Power Cleans 115/85

15 Push Jerks 115/85

AMRAP Overhead Squats 115/85


Notes:

  • Today's Capacity Builder will work on our ability to cycle a barbell across multiple disciplines.

  • The weight should be something that when fresh, you could complete the first three movements unbroken.

  • With the Overhead Squats being the scored portion of the workout, focus on a stable overhead position before beginning your first set.

  • Emphasis in the Overhead Squat should be on keeping your shoulder blades in a back and down position with your armpits facing the wall in front of you.



WOD:

AMRAP in 20:00

10 Power Snatches 95/65

20 Overhead Squats 95/65

30 Toes to Bar

40 Single Arm Dumbbell Hang Clean and Jerks 50/35


Notes:

  • Today's longer AMRAP combines moderate weightlifting movements with gymnastics.

  • This grippy piece will challenge your overhead stamina, midline, and conditioning.

  • Alternate arms every 5 Reps.

GOAL: 2-3 Rounds


SWEATFEST

20:00 AMRAP

6 Devil Presses

12 Reverse Lunges with a DB

18 Sit Ups

24 Lateral Box Step Overs

300m Run

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




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