"Amplify Golf" continues!
Now until September 7
In-house competition. 18 holes (workouts), pars (scoring), and prizes!
See below for this week's Floater WODs.
CrossFit
Strength
Snatch [Video]
Take 10 minutes to find a heavy 2rep Squat Snatch.
Overhead Squat [Video]
Take 10 minutes to work into a heavy 1rep Overhead Squat.
Conditioning
Amplify Golf Hole #11
With a 10 Minute Time Cap:
50-30-20 Reps Of:
• Dumbbell Alternating Snatch (#50/30)
• Box Jump Overs (24"/20")
Scoring
Eagle (1): Under 8 Minutes
Birdie (2): 8:01-8:30
Par (3): 8:31-9:00
Bogie (4): 9:01-9:30
Double Bogie (5): 9:31-10:00
Amp Golf Floater Workouts
Complete any time throughout the week, on your own.
Hole #12
40 Handstand Push-ups For Time
Eagle (1): At or Under 2:30
Birdie (2): 2:31-3:00
Par (3): 3:01-3:30
Bogie (4): 3:31-4:00
Double Bogie (5): Over 4:00
Hole #14
3 Minutes of Max Double Unders
Eagle: At or Over 250
Birdie: 249-225
Par: 224-200
Bogie: 199-150
Double Bogie: Under 150
Bootcamp
16 min AMRAP
400m run
25 burpees
2 min rest
12 min AMRAP
50-40-30-20-10
Sit ups
KBS
200m row (In between rounds)
