PFC CrossFit – Open Gym

230808 (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

36 double-unders

6 squat cleans (95/135 lb)

– INTERMEDIATE –

AMRAP 12:

36 double-under attempts

6 squat cleans (75/115 lb)

– BEGINNER –

AMRAP 12:

48 single-unders

6 squat cleans (65/95 lb)

General Warm-up (No Measure)

1 set:

:30 single-unders

10 alternating spidermen

10 air squats

– Hold the bottom of each squat for :02.

1 set:

:30 single-single-double

10 hamstring kick-ups/side

10 air squats

– No pause at the bottom.

1 set:

:30 double-unders

5 elbow-to-instep/side

10 counterbalance plate squats (10-15 lb)

– Hold the bottom of each squat for :02.

Skill Work (8 Rounds for weight)

Pre-workout:

EMOM 8:

3 power cleans

– Build in load every minute, maintaining sound technique.

Stretching (No Measure)

1 set:

1:00 lat foam roll/side

1:00 calf foam roll/side

– AT HOME – (AMRAP – Rounds and Reps)

AMRAP 12:

36 double-unders

6 DB squat cleans (35/50 lb)

– Use two DBs.