CrossFit – Thu, Mar 6
Clean (Weight)
3 Rounds (AMRAP – Rounds and Reps)
Min 1 15/12 Calorie Row
Min 2 10 Deadlifts
Min 3 2 Inch/worms/ 2 Wall-walks
Min 4 8 H. Cleans
Min 5 -Rest-
Rx 95/65
Rx+135/95
For Large classes we will share cardio equipment//wall space and run heats with 2 minutes in between each heat.
Each minute will count as a round (12 rounds total)
Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, then 5×1 @ 85% of 1RM
Opt. 2 -Build- 3×2 @ 65%, 2×2@ 70%, 1×2@75%
Opt. 3 -Tech- Segment Clean (3sec. pause below knee) Build or Test.
Sub Clean for Snatch