Monday, February 19, 2018

2/19/18

Nutrition Challenge begins today!
Good luck and stick with it.

CrossFit Open begins this Thursday!
Make sure you register here.
Amplify will complete the weekly workout each Friday.

CrossFit

Strength
Clean [Video]
Within 8 minutes complete the following reps of Squat Cleans:
10 reps (#135/95)
10 reps (#185/125)
10 reps (#225/155)
With any time remaining AMRAP #245/165

Conditioning
With a 14 Minute Time Cap:
40 Alternating Dumbbell Snatch (#50/35)
30 Burpee Box Jump Overs (24"/20”)
30 Toes to Bar
40 Single Arm Overhead Walking Lunges (20R/20L)
30 Burpee Box Jump Overs
30 Chest to Bar Pull-ups


Bootcamp

AMRAP in 20 Minutes:
• 8 Burpees Over the Erg
• 8 Calorie Row
• 8 Calorie Airdyne
Increase by 2 reps every round.

Rest 2 Minutes

Tabata Banded Planks
Tabata Banded Fire Hydrants