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  • CrossFit AMRAP

Wednesday, March 9th


 

CROSSFIT

STRENGTH:

In 12:00…

Deadlift


1 x 5 @ 50%

1 x 3 @ 60%

1 x 1 @ 70%

1 x Max Reps @ 75%


*Rest 1:00 - 3:00 Between Sets.

*If you complete 11-14 reps for your max set, increase your Deadlift 1RM by 5#. If it’s 15+, increase your Deadlift 1RM by 10#.


WOD:

7 Rounds For Time:

7 Box Jump Overs 24/20

7 Hang Power Cleans 95/65

7 Toes-2-Bar

7 Front Squats 95/65

7 Hand Release Push Ups

7 Push Jerks 95/65

7 Pull Ups



GOAL: 15:00-25:00


SCALING:

BOX JUMP OVERS

Reduce Height

Box-Step Overs


HANG POWER CLEANS

Reduce Weight


TOES-2-BAR

Reduce Reps

14 Sit-Ups


FRONT SQUATS

Reduce Weight

Body Weight


HAND RELEASE PUSH UPS

Reduce Reps

Knee Hand Release Push Ups


PUSH JERKS

Reduce Weight


PULL UP

Reduce Reps

Bands

Rings




COMP:

Box Jump Overs 30/24”

Chest To Bar Pull Ups

Weight 115/85

 

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






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