CrossFit – Fri, Jan 31
Push Jerk (Weight)
15 min AMRAP: (AMRAP – Rounds and Reps)
8 DB Goblet Squats
10 DB Snatch
12 Sit-ups/ W. Sit-ups 25/15lbs. plate
Open Prep (AMRAP – Reps)
Rope Climbs
Beginner- Practice
Intermediate: 1-1-1-1-1-1
Advanced: Leg-less 1-1-1-1-1
Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, then 3×1 @ 90% of 1 RM
Opt. 2 -Build- 3×3 @ 70%, 2×3@ 75%
Opt. 3 -Open Prep-
Sub Cleans for Snatches