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  • CrossFit AMRAP

Wednesday, December 9th

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

On The Minute x 7:00


On The 0:00 1 - 7 Hang Squat Cleans, 1 Push Jerk

On The 1 - 6 Hang Squat Cleans, 2 Push Jerks

On The 2 - 5 Hang Squat Cleans, 3 Push Jerks

On The 3 - 4 Hang Squat Cleans, 4 Push Jerks

On The 4 - 3 Hang Squat Cleans, 5 Push Jerks

On The 5 - 2 Hang Squat Cleans, 6 Push Jerks

On The 6 - 1 Hang Squat Clean, 7 Push Jerks


Weight - 55% of your 1RM Clean & Jerk


Notes:

  • These sets DO NOT NEED to be unbroken but recognize that each set can take about ½ the allotted minute.

  • Expect the metabolic demand here, as it will arrive… and we are after it.

  • You got this… it’s what you’ve been training for.


WOD:


For Time:

50 Wall Balls

50 Box Jumps

50 Wall Balls


Weights:

Wallball - 20/14

Box Jump - 24”/20”

Deadlifts 155/105

*On The Minute starting at 0:00 - 5 Deadlifts


GOAL: 10-15:00 CAP

SWEATFEST

TABATA


SDHP w/KB

Hand Release Push-Ups

Jump Rope

Leg Lifts

Jumping Squats


*Rotate every movement vs. spending all 8 rounds on one movement :)

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



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