Come in with a plan for your weights, and come ready to work hard today!!!
You will have 8 Minutes ONLY to complete:
"Amanda"
9 - 7 - 5 Reps of:
Muscle Ups
Full Squat Snatch (135/95)
Then you will have 2 Minutes AFTER the 8 Minute time cap, to record your score, and get your weight set up for the next part of the workout. The faster you finish, the more rest, and set up time you'll have.
After your 2 Minute set up time, we will go directly into the next part of the workout. You will have 6 Minutes ONLY to complete:
"Heavy Grace-ish"
30 Clean & Jerks (75% of your best overhead 1RM)
*If you cannot do Muscle Ups, you will do Jumping Muscle Ups, and you will double the rep count for your Muscle Ups. For the "Grace" portion of the workout, you will need to calculate your weight before we begin "Amanda", and you will need to use the 2 Minute interval between "Amanda" and "Grace" to make sure your barbell is set up properly. Obviously, if you finish "Amanda" early, you will have more rest, and more time to set up. For "Grace", today there will be NO established prescribed weight, you will use 75% of your best overhead 1RM; it will be heavy, so you will need to make sure you don't get sloppy when you get tired. Come in, and see if you can complete these monsters!!!
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Amanda. Show all posts
Showing posts with label Amanda. Show all posts
2013-11-04
2013-01-30
WEDNESDAY WORKOUT
Time to test yourselves against a bigger group of athletes... today we're doing the Main Site workout, another benchmark, and you can compare your scores to the greater CrossFit community.
"Amanda"
9 - 7 - 5 Reps Of:
Muscle Ups
Squat Snatch (135/95)
**9 Minute Cut-off**
*The scale for Muscle Ups will be Jumping Bar Muscle Ups, but make them a challenging height. If you do Jumping Bar Muscle Ups, you must do all 21 reps. If you are doing actual Muscle Ups, you may scale to 7-5-3, or 5-3-1, so you can finish within the cut-off. The Snatches are to be caught in a Full Squat, and the weight should be manageable, but again, make it challenging. If necessary, we will scale your weight, but the reps will stay at 9-7-5, so SCALE AS NECESSARY so you can finish the workout. Another benchmark guys, so write down your results!!! :-)
"Amanda"
9 - 7 - 5 Reps Of:
Muscle Ups
Squat Snatch (135/95)
**9 Minute Cut-off**
*The scale for Muscle Ups will be Jumping Bar Muscle Ups, but make them a challenging height. If you do Jumping Bar Muscle Ups, you must do all 21 reps. If you are doing actual Muscle Ups, you may scale to 7-5-3, or 5-3-1, so you can finish within the cut-off. The Snatches are to be caught in a Full Squat, and the weight should be manageable, but again, make it challenging. If necessary, we will scale your weight, but the reps will stay at 9-7-5, so SCALE AS NECESSARY so you can finish the workout. Another benchmark guys, so write down your results!!! :-)
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