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  • CrossFit AMRAP

Wednesday, March 11th


CROSSFIT

STRENGTH:

5 Rounds Of:

3 Position Clean


1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

*For clarity, we are holding onto the bar for all (3) reps. High Hang, Hang, Floor, one time through for the complex.


Notes:

Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go.


WOD:

"Bergeron Beep Test"

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees


After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure


Notes:

*If you're able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute

For Example:

Rounds 1-10: 7 Reps Each

Round 11: 8 Reps Each

Round 12: 9 Reps Each

Round 13: 10 Reps Each

…..

*Your score is total completed rounds and reps

*The goal is to choose weights, rep schemes, and movement variations that allow you to complete at least 10 rounds.


GOAL: 10+ Rounds

SWEATFEST


AMRAP in 18:00

15 Box Jumps

15 DB Power Snatches

15 Strict Ring Row

15 Push Press (DB or Empty Barbell)

CROSSFIT FOR SPORT


STRENGTH:

Every :30 for 4:00

3 Deadlifts at 70%


*10-15:00 Warm Up

* 5 Reps at 40%, 50%, 60%

* 3 Reps at 70%


WOD:

21-15-9

Alternating Dumbbell Power Snatch

Burpee Box Jumps




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