"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
Power Clean [Video]
Take 10 minutes work up to a heavy 2rep Touch & Go Power Clean.
Split Jerk [Video]
Take 10 minutes to work up to a heavy 2rep Split Jerk.
Conditioning
Amplify Golf Hole #8
“Helen”
3 Rounds For Time:
• Run 400 meters
• 21 Kettlebell Swings (#55/35)
• 12 Pull-ups
Scoring
Eagle (1): M Under 8:40 / F Under 8:50
Birdie (2): M 8:41-9:00 / F 8:51-9:10
Par (3): M 9:01-9:20 / F 9:11-9:30
Bogie (4): M 9:21-9:45 / F 9:31-10:00
Double Bogie (5): M At or Over 9:46 / F At or Over 10:00
Amp Golf Floater Workouts
Complete any time throughout the week, on your own.
Hole #7: Run 800m For Time
Eagle (1): Under 3:20
Birdie (2): 3:21-3:40
Par (3): 3:41-4:00
Bogie (4): 4:01-4:20
Double Bogie (5): At or Over 4:21
Hole #9: 500m Ski Erg For Time
Eagle (1): Under 1:45 / 1:55
Birdie (2): 1:46-1:55 / 1:56-2:05
Par (3): 1:56-205 / 2:06-2:15
Bogie (4): 2:06-2:16 / 2:16-2:25
Double Bogie (5): At or Over 2:17 / 2:26
Bootcamp
Cash in: Tabata sit ups or GHD
30 min AMRAP
200m row 50-40-30-20-10
400m row 50-40-30-20
800m row 50-40-30
400m row 50-40
200m row 50
50 - Scissor jacks (one dumbbell)
40- Skaters
30- Squat jump
20- Sprawls
10- Push up rotation
When finished AMRAP 200m row 50-40-30-20-10
