"Amplify Golf" is underway!
Now until September 7
In-house competition. 18 holes (workouts), pars (scoring), and prizes!
See below for Floater WODs.
CrossFit
Strength
Amplify Golf Hole #3
Power Clean [Video]
Take 10 minutes work up to a heavy 1rep Power Clean.
Scoring
Eagle (1): #265 or Higher / #165 or Higher
Birdie (2): #235-260 / #145-160
Par (3): #205-230 / #125-150
Bogie (4): #185-200 / #105-120
Double Bogie (5): Anything under #180 / #100
Split Jerk [Video]
Take 10 minutes to work up to 80-85% of your 1rep Split Jerk.
Do not exceed 85%. If there’s time remaining, continue to lift at 85%.
Conditioning
For Time:
10 Power Clean & Jerks (#135/95)
15 Lateral Barbell Burpees
Run 200 meters
8 Clean & Jerks
15 Lateral Barbell Burpees
Run 200 meters
6 Clean & Jerks
15 Lateral Barbell Burpees
Run 200 meters
Amp Golf Floater Workouts
Complete any time throughout the week, on your own.
Hole #2: Row 1000m For Time
Eagle (1): Under 3:39 / Under 3:49
Birdie (2): 3:40-3:49 / 3:50-3:59
Par (3): 3:50-4:00 / 4:00-4:15
Bogie (4): 4:01-4:15 / 4:16-4:30
Double Bogie (5): Over 4:15 / Over 4:30
Hole #4: 50 Burpees For Time
Eagle (1): Under 2:30
Birdie (2): 2:31-2:45
Par (3): 2:46-3:00
Bogie (4): 3:01-3:30
Double Bogie (5): Over 3:30
Bootcamp
2 min Row
1 min Mt climbers (optional: w plates)
1 min Jump jump squat
1 min Rest
X3
2 min AD
1 min HRPU
1 min Thrusters
1 min Rest
X3
Cashout
:45/:15
Banded hip raises
Bicycle abs
Side plank
X2
