Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.
CROSSFIT
Strength:
BARBELL CYCLING
For Time:
12 Push Jerks
9 Push Jerks
6 Push Jerks
REST 1:00
6 Push Jerks
9 Push Jerks
12 Push Jerks
%’s are based off of 1RM Push Jerk:
Set of 12 - 60%
Set of 9 - 70%
Set of 6 - 80%
*This may be done from the rack or floor.
NOTES:
-Aim here is to bring about awareness to our weakest link in the movement.
-When we go towards higher volume, it exposes the holes we have.
-Be mindful and take note of how we feel/perform when deep in the sets.
-Mechanics, mechanics, mechanics.
WOD:
A.AMrAP in 5:00
Buy In: 150 Double Unders
10 Handstand Push Ups / Push Press 75/55
15 Overhead Squats 75/55
Rest 3:00
B.AMrAP in 5:00
Buy In: 100 DU
10 Handstand Push Ups / Push Press 95/65
10 Overhead Squats 95/65
Rest 3:00
C.AMrAP in 5:00
Buy In: 50 DU
10 Handstand Push Ups / Push Press 115/85
5 Overhead Squats 115/85
SUBS
DOUBLE UNDERS
-225,150,75 Single Unders
-Double Taps
Handstand Push Ups
-DB Push Press
-Box/Pike/ Regular Push Ups
OH SQUAT
- Front Squat
GOAL: 120 - 180 Reps
SWEATFEST
30:00 AMRAP
40 Cal Row
30 Air Squats
20 KBS
10 Burpees
20 DB Power Snatches
30 Walking Lunges
40 DU or SU
*After jump rope return back to the rower
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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