Email us: cfhamptons@gmail.com

SATURDAY – PLEASE SIGN IN

29
Mar

SATURDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

9AM CLASS ONLY TODAY!!

Andrea Ager will be here for a gymnastics seminar beginning at 10am! All athletes are invited to come listen to her 45 minute lecture. The rest of the seminar will be for those athletes who have registered for the workshop!

Weightlifting

3-Position Power Clean (Build to a Heavy Complex)

Build to a heavy complex. One complex is defined as: 1 power clean from the pockets, 1 power clean from just above the knee, and 1 power clean from the floor without putting the barbell down between repetitions. Athletes will build to a heavy set today, with the first clean from the pockets likely being the limiting factor.
Teams of 2:

12 Minutes to Build to a Heavy 3-Position Power Clean

* As a team with one barbell, athletes will start with empty bars and build to a heavy 3-position power clean.

* Score here is total weight lifted as a team

Rest 3 minutes before completing “Party Bus”.

Metcon

Party Bus (AMRAP – Rounds)

Teams of 2:

AMRAP 20:

9/6 Calorie Row (or 100m Run)

6 Lateral Barbell Burpees

3 Power Cleans (155/105)

*Waterfall style. Next partner can go once the rower has been cleared. Score is total fully completed rounds.
Score here is total *fully* completed rounds as a team. Partial rounds do not count towards the score. A round is counted each time a teammate finishes the last power clean

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