Monday, February 8, 2016

Monday means lots more CrossFit Open preparation!

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

CrossFit Open Registration is open! Join the 5 weeks of online competition. Register here. Rx, Scaled, and Teen Divisions of the Open workouts are available. Amplify will complete the weekly workout every Friday as the gym WOD, so register and join the fun! 12493831_1021643444544180_2130580769920124493_o

MONDAY Strength Clean [Video] Take 15 minutes to find a heavy 1rep Squat Clean.

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

Optional Conditioning EMOM for 8 Minutes: • Minute 1: 10 Chest to Bar Pull-ups • Minute 2: 50 Double Unders

The CrossFit Open