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  • CrossFit AMRAP

Wednesday, August 5th

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 may be over and it’s time to switch gears again. What hasn’t changed is the work here won’t always be sexy 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:

Clean and Jerk Complex

On the 3:00 x 5 Rounds

50 Double Unders/75 Single Unders

2 Power Cleans

2 Front Squats

2 Push Jerks


Set 1: 55% of 1RM Clean and Jerk

Set 2: 60% of 1RM Clean and Jerk

Sets 3-5: 65-75% of 1RM Clean and Jerk

WOD:

30-20-10:

Power Cleans

Front Squats

Push Jerks


Barbell: 95/65


*If you typically modify the weight today’s recommended weight is 75/55



GOAL: 9-18:00 (18:00 CAP)

SWEATFEST

“TABATA Wednesday”


Tabata KBS

*Rest 1 Minute

Tabata Flutter Kicks

*Rest 1 Minute

Tabata Ring Rows

*Rest 1 Minute

Tabata Hand Release Push Ups

*Rest 1 Minute

Tabata Calorie Row

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


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