Monday Cleans, Thrusters, and Pull-ups!
Amplify Appreciation Month
- Monday - Show some love for Amplify and "check-in" on Facebook to let people know where you're at and refer a friend or family member to "like" our page.
- Tuesday - Let's be nerdy and all wear our Amp shirts to the gym. Can you say... pictures??
- Wednesday - We want high attendance at Yoga class and we will be raffling off a bag of Progenex Cocoon for those who come!
- Thursday - Let's have some more fun and wear neon clothes. Tank tops, short shorts, and high socks. Wear anything you have NEON, you goofs.
- Friday - RX Bar and FitAid giveaways throughout the day. Make sure you make it in!
- Saturday - All-gym CrossFit For Hope WOD.
- Sunday - SOX GAME outing. Gym will be closed.
MONDAY Strength Clean [wmv][mov] Every 45 seconds for 5 sets complete 3 Cleans (full squat) @75-85% of 1rep max. Reset between each rep.
Condtioning Group A AMRAP in 8 minutes: • 3 Thrusters (#95/65) • 3 Pull-ups
Increase reps by 3 each round and complete 5 Double Unders after each set.
Group B AMRAP in 8 minutes: • 3 Thrusters (#115/75) • 3 Chest to Bar Pull-ups
Increase reps by 3 and complete 10 Double Unders after each set.
Group C AMRAP in 8 minutes: • 3 Thrusters (#135/95) • 3 Chest to Bar Pull-ups
Increase reps by 3 and complete 15 Double Unders after each set.
Post Workout Run 800 meters for time
Clean Mobility