Thursday….What’s your FRAN time????????
Saturday….We will CLOSE to support CrossFit Amplify’s 2nd Anniversary Workout. “FRAN” 21-15-9 Thrusters Pull-ups
Wednesday…Power Clean / Run / Toes to Bar / Kettlebell Swing
Saturday….We will CLOSE to support CrossFit Amplify’s 2nd Anniversary Workout. 10 min to Establish a 1rm Power Clean. then… 7 rounds of: Run 100m 10 Toes-to-Bar 10 Kettlebell Swings Rest 1:1
Tuesday…Push Press / Ring Dips / Pullups / Double Unders
Saturday….We will CLOSE to support CrossFit Amplify’s 2nd Anniversary Workout. 10 minutes to establish a 1rm Push Press. then… 12 minute AMRAP of: 7 Ring Dips 14 Pullups 21 Double-Unders
Monday…Row / Crushing Helen or Power Snatch / Row
Saturday….We will CLOSE to support CrossFit Amplify’s 2nd Anniversary Workout. Row 500 meter to set a max. then… “Crushing Helen” 8 Rounds for time of: 100 meter Sprint 8 Kettlebell Swings 5 Plyo Push-ups OR 1 minute to find your 1 rep max on the Power Snatch then… Row 2 K
Tuesday…Push Press, Ring Dips, Pullups and Double Unders
1) 10 minutes to establish a 1rm Push Press. Conditioning 12 minute AMRAP of: 7 Ring Dips 14 Pullups 21 Double-Unders
Saturday…Thrusters
In teams of 2 complete: 21-18-15-12-9-6-3 THRUSTERS!!! 95/65 * Each team member must perform each round, unbroken. If the round is not completed unroken it does NOT count, ie: take the amount of rest required to complete each set UNBROKEN. Rest during a set is permitted as long as the weight does not [...]
Friday…Power Clean / Run / Pull-up / Handstand Push-up
3-3-3-3-3 Power Clean 400m Run 30 Strict Pullups 30 Hand Stand Pushups 400m Run *Pullups and Hanstand pushups may be partitioned as needed.
Thursday…Back Squat / Power Snatch / Box Jumps
Back Squat 3×5 (add 5lb to the loads from previous week) 7 Rounds 7 Power Snatches 115/75 7 Box Jumps 32/24in
Wednesday…run / Supine Ring Push-ups / Sit-ups
5 Rounds (3min work, 1min rest) 200m SPRINT ( I mean FAST) For duration of min perform AMRAP 5 Supine/horozontal ring pullups 5 Situps * Record total and partial rounds from each round.
Tuesday…Ball Slams / Dynamic Push-ups / Walking Lunges
10-9-8-7-6-5-4-3-2-1 Ball Slams Dynamic Pushups (explode from the bottom of pushup to an elevated platform. ex: two 8in boxes, two 45lb plates etc…) *20foot weighted walking lunge in between ball slams and pushups, ie: 10ball slams, 20ft walking lunge, 10 dynamic pushups, 20ft walking lunge, 9ball slams, etc…
