Tuesday, August 18, 2015

Skill Work and a fun EMOM for Tuesday!

Words of the Week Read "DEDICATION" for the final entry of the summer!Words of the Week image

Barbells For Boobs September 26: CrossFit Amplify will be hosting the Barbells For Boobs fundraiser event once again this year. Amplify has been honored with being one of the outreach program stops on Barbells for Boobs Pink Bra Tour for 2015!  INFO HERE. Barbells for Boobs 2011

TUESDAY Skill Work Part 1: Pull-ups [YouTube] Ability Options: A. Strict Pull-ups EMOM for 8 Minutes: 5 Strict Pull-ups.

B. Kipping Pull-ups EMOM for 8 Minutes: 8 Kipping Pull-ups.

C. Butterfly Pull-ups EMOM for 8 Minutes: 20 Seconds of Butterfly practice.

Part 2: Handstand Push-ups [YouTube] Ability Options: A. HSPU Complex 3 Sets of 3 Strict + Max Kipping

B. HSPU Development Complex 3 Sets Of: 10 Second Handstand Hold with 3-5 Second Negative to AbMat Then 1-2 Kipping HSPU Then 8 Seated Dumbbell Press

Conditioning EMOM for 16 Minutes: • Minute 1: 6 Push Jerks (#135/95) • Minute 2: 40 Seconds of Max Rowing for Calories • Minute 3: 40 Seconds of Max Double Unders • Minute 4: Rest

Handstand Push-ups