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  • CrossFit AMRAP

Wednesday, March 30th

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

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

 

STRENGTH:

In 12:00…

Strict Press

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of Max Reps @ 80%


PR Update:

-If you complete 9-11 Reps for your max set, increase your 1RM by 5#.

-If you complete 12+ reps for your max set, increase your 1RM by 10#.


WOD:

5 Rounds:


30/21 Calorie Row

1 Round of “DT”


Rest 2:00 Between Sets


“DT”

12 Deadlift

9 Hang Power Cleans

6 Push Jerks


Round 1: 155/105

Round 2: 135/95

Round 3: 115/85

Round 4: 95/65

Round 5: 75/55


GOAL: 18:00-30:00


SCALING:

ROW

-30/21 Calorie Bike

-21/15 Calorie Echo/Assault Bike

-21/15 Calorie Ski

-300m Run


COMP:

Round 1: 185/135

Round 2: 165/115

Round 3: 155/105

Round 4: 135/95

Round 5: 115/85

 

CROSSFIT

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






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