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  • CrossFit AMRAP

Wednesday, January 19th

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

Classes are limited to 18 athletes a class. You must register to attend.

 

CROSSFIT

STRENGTH:

Barbell Cycling


On the 0:00 – Clean Complex @ 45%

On the 3:00 – Clean Complex @ 50%

On the 6:00 – Clean Complex @ 55%

On the 9:00 – Clean Complex @ 60%


Clean Complex (Without Dropping Bar)

3 Rounds:

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean


Goal: The athlete does ALL 3 Rounds Unbroken. So 9 Reps every 3:00.

Do what’s best for you. If you need a slight rest after 1 or 2 sets then so be it. But the goal is to work on their barbell cycling here.


WOD:

AMRAP in 10:00

21 Russian Kettlebell Swings 55/35

14 Kettlebell Lunges 55/35

7 Hang Power Cleans 135/95


GOAL: 3-5 Rounds


SCALING:

  • KB - Lighter as need, Body Weight lunges, Step Ups, Weighted Step Ups

  • Barbell 115/85, 95/65, 75/55


COMP:

KB 70/55

7 Sandbag Over Shoulder


 

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






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