Read "A Change of Pace: The 2019 CrossFit Open" as a yearly CrossFit Open reflection and celebration of our Amplify anniversary.
CrossFit
Strength
Deadlift [Video]
Complete 7 sets of 3 Deadlifts at 75% of your 1rep.
Use the same weight across all sets.
Conditioning
AMRAP in 20 Minutes:
Row 10 Calories
Ski 10 Calories
Bike 10 Calories
Run 200 meters
Bike 10 Calories
Ski 10 Calories
Row 10 Calories
Rest Walk 2 Minutes
Bootcamp
TABATA - Jump Rope
10 MIN AMRAP
4 Width box sled push
20 DB Snatch (rt+lf=2)
20 skaters with 1 DB (rt+lf=2)
1 min rest
10 MIN AMRAP
4 Width box sled push
20 lunges with DB (rt+lf=2)
20 mount climbers (rt+lf=1)
2 Rounds of LEG work:
10 Sumo squat w/ DB
10 Lateral lunges w/ DB
10 Single leg dead lifts w/ DB
10 Squat and lunge each side pulses
