Today we’re taking it back to a classic Crossfit AMRAP. Don’t cheat yourself out of 20 minutes of moving with quality. If you’re going to take on this kind of volume, you should be training good range of motion and positions. Get after it!
View the Cycle 3 Podcast HERE!
2019 Cycle 3 – Week 3 Day 1
1. Warm-up
Floss Shoulders
3 Steady Rounds
Row 500m
10 Jumping Squats w/ 95/65 on back
50ft Handstand Walk
2. Strength
Back Squat
5×5 @ 90% 5RM
3. Oly
Power Clean
4 Rounds
:90 on
2:30 off
Singles @ 77.5-82.5%
Drop and Reset
4. Met-Con
AMRAP 20 Minutes
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Interval
For Time
3 Rounds
50 Wallballs 20/14lbs
50/40 Calorie Row
Rest 2:00
6. Bitch Work
For Time
8 Rounds
10/7 Calories on Assault Bike
8 Burpee Box Overs 30/24″
(Can use hands)
10/7 Calories on Assault Bike
Rest 3:00
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