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Friday, October 22, 2021

Lift Move Work (AMRAP - Rounds and Reps)

-RX-
On a 20:00 Clock:
From 0:00 - 4:00
1-Rep-Max Clean
- Rest 2:00
From 6:00 - 10:00:
AMRAP 4:
Bar Muscle-ups
- Rest 2:00
From 12:00 - 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

-Intermediate-
On a 20:00 Clock:
From 0:00 - 4:00
1-Rep-Max Clean
- Rest 2:00
From 6:00 - 10:00:
AMRAP 4:
Pull-ups
- Rest 2:00
From 12:00 - 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) (50/35#)
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees

-Beginner-
On a 20:00 Clock:
From 0:00 - 4:00
1-Rep-Max Clean
- Rest 2:00
From 6:00 - 10:00:
AMRAP 4:
Ring Rows
- Rest 2:00
From 12:00 - 20:00:
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees

Cool Down

2 Sets:
:30 Doorway Pec Stretch / Side
:30 Pigeon Stretch / Side

Burn! 12:00pm

AMRAP 8:
16 Cal Bike
8 AbMat Sit Ups
8 WallBall Slams
8 Burpees over WallBall

*Rest 4 min / REPEAT AMRAP beginning where you left off on the first AMRAP

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, October 22, 2021

Male Clients

Dustin
Durbin

CrossFit 6:00am

4 + 35

225#, 15 BMU, 4+35

Female Clients