PFC CrossFit – Open Gym
230623 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20:
3-6-9-12-15… etc.
Handstand push-ups
Clean and jerks (95/135 lb)
Calorie row
– INTERMEDIATE –
AMRAP 20:
2-4-6-8-10… etc.
Handstand push-ups
3-6-9-12-15… etc.
Clean and jerks (75/115 lb)
Calorie row
– BEGINNER –
AMRAP 20:
3-6-9-12-15… etc.
Pike push-ups
Clean and jerks (65/95 lb)
Calorie row
General Warm-up (No Measure)
1 set:
:30 row (easy pace)
10 push-ups
1 set:
:30 row (moderate pace)
5-10 piked push-ups
1 set:
:30 row (moderate pace)
5 kick-up + negatives
1 set:
:30 row (fast pace)
5-10 handstand push-ups
:30 row (fast pace)
Hang Clean and Jerk (5 Rounds for weight)
Pre-workout:
EMOM 5:
3 hang clean and jerks
– Build to heavier than workout weight.
Stretching (No Measure)
1 set:
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
:45 table top stretch