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  • CrossFit AMRAP

Wednesday, March 18th


CROSSFIT

STRENGTH:

5 Rounds Of:

3 Position Clean

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

**REPEAT FROM LAST WEEK**


Notes:

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

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

  • The goal is to slightly increase your score. Aim for improvement.


30 - 20 - 10

Back Squat

DB Bench Press

Deadlift


Barbell Weight (Increase weight each round):

155/105

185/135

225/155


Dumbbell Weight: 50's/35's

SWEATFEST


3 Rope Climbs/9 Rope Climb Progressions


5 Rounds of:

15 Shoulder - To - Overhead with Barbell or Dumbbells

15 Tall Box Jumps / Step Ups (Pick a height slightly taller than normal)

15 Overhead Walking Lunges / Bodyweight Lunges


Then,

3 Rope Climbs/9 Rope Climb Progressions

CROSSFIT FOR SPORT


STRENGTH:

Push Jerk

2-2-2-2-2

*Build to 80-90% of your 1RM


WOD:

AMRAP in 8:00…

2,4,6,8,10 ….etc.

Hang Power Snatch

Push Ups/Handstand Push Ups


*Weight - 65-75% of your 1RM Hang Power Snatch



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