Monday, January 11, 2016

 Monday means lots of CrossFit Open preparation!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here. Meeting Dates: Wednesday 1/13 @6:30pm, Thursday 1/14 @10am, Saturday 1/16 @11am, or Sunday 1/17 @11am Screen Shot 2016-01-03 at 9.12.31 PM

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party! Post Holiday Party 2016

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link. RXSG Box no gradiant

MONDAY Conditioning AMRAP in 4 Minutes: Burpee Box Jump Overs (24"/20")

Rest 4 Minutes

AMRAP in 3 Minutes: Power Cleans (#155/105)

Rest 3 Minutes

AMRAP in 2 Minutes Wall Ball Shots (#20/14)

Rest 2 Minutes

1 Minute to Complete: 1 Set of Max Unbroken Chest to Bar Pull-ups

Gymnastics Conditioning EMOM for 9 Minutes: • First Minute: 15 Chest to Bar Pull-ups • Second Minute: 15 Overhead Squats (#95/65) • Third Minute: Rest

Optional Strength Work Power Clean [Video] Find a heavy 1rep Power Clean.

The CrossFit Open