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  • CrossFit AMRAP

Wednesday, December 2nd

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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