7min AMRAP

Jumper

In 15 min build to a heavy 3 rep Thruster from rack Amrap 7: 3 Thrusters (95/65) 3 lateral bar hop burpees 6 Thrusters 6 burpees 9 Thrusters 9 burpees Etc.

Hoodwinked

Spend 10-15 min going over clean and jerk technique work. Clean and Jerk Every 2 minutes for 16 minutes complete 2 reps. Start around 65% and increase across the 8 sets Amrap 7: 6 T2B 12 wall ball (20/14) 24 double unders video courtesy of Hook Grip

Jack Of All Trades

AMRAP 7 min: 10 T2B 10 Thrusters (95/65) Rest 6 min AMRAP 7 min: 15 jump squats 15 push ups Rest 6 min AMRAP 7 min: 20 push press (65/45) 20 sit ups

T.G.I.F

Every 2 minutes for 12 minutes: Front squat x 1 @ 90%+ * work up to your working weight in warm up, then start heavy and rock and roll from there AMRAP 7: 7 SDHP (95/65) 7 box jump overs (24/20) 7 pull-ups Rest 5 min AMRAP 7: 7 SDHP 7 box jump overs 7 […]

Jazz Hands

Every 2 minutes for 20 minutes: Snatch 1.1 *work to heaviest weight of the day and work on pulling under the bar with moving your feet to avoid any press out. 7 min AMRAP 3-6-9-12-etc Thrusters (95/65) 25 double unders

Forged

Every 2 minutes for 16 minutes: Hang snatch x 3 *Power if flexibility, accuracy and coordination/timing is an issue AMRAP 7: 7 hang snatch (135/95) 14 T2B * in the AMRAP snatches can be power or squat Don’t forget to check out our limited edition cheering squad t-shirts for Beth’s participation at the CrossFit Games […]