Tuesday, March 11, 2014

Push Jerks and a nice AMRAP couplet for Tuesday!

REMINDERS CrossFit Open: We will complete the weekly workout each Friday as a gym WOD, whether you are competing in the Open or not.  We're off to a great start!

St. Patty's Weekend, March 15: Workouts on Saturday morning as usual.  Following the WODs we'll hang out and then drag anyone interested downtown Naperville!  Come for the WOD, stay for the festivities.

Amplify Olympic Lifting Meet: On March 22, from 9:00-11:00am, we will host an Oly Meet, open to Amp Members Only.  Athletes will perform Snatch and Clean & Jerk lifts for an Oly Lifting Total, similar to a USAW Meet.

Garage Games Amplify Open: Our second annual Garage Games competition is April 12-13.  If you aren't competing, we need your help that weekend! If you can volunteer to set up, tear down, judge, or assist in any other way we need you. Saturday is the individual competition, and Sunday has team and masters. See an Amplify coach if you can help.


TUESDAY Strength Push Jerk [wmv][mov]

Option 1 Set 1: 4 reps @ 60% Set 2: 3 reps @ 65% Set 3: 2 reps @75% Sets 4-6: 1 rep @ 80% Sets 7-8: 1 rep @ 85%

Option 2 Take 10 -12 minutes to establish a heavy 1rep Push Jerk (if you didn't do this last week).

Conditioning AMRAP in 4 Minutes: • 6 Front Rack Lunges (#135/95) • 30 Double Unders

* Each round of Lunge reps increase by 3.

Rest 2 Minutes

AMRAP in 4 Minutes: • 6 Front Squats (#135/95) • 30 Double Unders

* Each round of Front Squat reps increase by 3.

Mobility for Improved Shoulder Positioning

Amplify's CrossFit Open Leaderboard