Thanks to everyone who came to celebrate our 9th Anniversary as Amplify!
CrossFit
Strength
Clean & Jerk [Video]
Every minute for 10 minutes, complete 2 Clean & Jerks.
Add 5-10% from last week.
Conditioning
For Time:
20 Push Jerks (#135/95)
20 Hang Power Cleans (#165/115)
20 Ski Calories
1000m Run
Bootcamp
A)
Amrap for 15 minutes with a Partner
P1: 200m Run
P2: Ski's
* Switch
P1: 200m Run
P2: Bikes
* Switch
P1: 200m Run
P2: Rows
* Switch
B)
Battle Rope Partner Conditioning for 10 minutes
P1:
20 seconds of Jumping Jacks
20 seconds of Upper Cuts
20 seconds of Reverse Lunges + Slams
P2:
Rest
* Switch
C)
Core Work
3 cycles of
40 seconds On / 20 seconds Off
DB Sit Up + Overhead reach
DB Hold over the chest + Flutter Kicks
DB Russian Twist
** Rest 3 minutes between workouts
