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  • CrossFit AMRAP

Wednesday, March 23rd

Register For Your Session: https://crossfitamrap.clubready.com/

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

 

CROSSFIT

DOUBLE STRENGTH:

Strict Press (All %’s are based off of 1 RM)


1 x 3 @ 60%

1 x 3 @ 68%

2 x 8 @ 73%

1 Set of 8+ @68%


Back Squat (All %’s are based off of 1 RM)


1 x 3 @ 60%

1 x 3 @ 68%

2 x 8 @ 73%

1 Set of 8+ @68%


*For the final set, complete 8 or more unbroken.

*This is a “near max set”.

*Leave 1-2 reps in the tank.


WOD:

For Time:


10-9-8-7-6-5-4-3-2-1

Pull-Ups

Push-Ups

DB Squats 50/35

Sit-Ups


GOAL: 10-14:00


SCALING:

PULL-UPS

-Bands

-Rings

-Bent Over Rows


PUSH UPS

-Knee

-Banded

-Off a Box


GOBLET SQUATS

-Reduce Weight

-Bodyweight Squats


COMP:

Strict Pull Ups

Deficit Push Ups 45# Plate

Double DB Squats 50/35

GHD Sit Ups

 

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






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