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Tuesday – PLEASE SIGN IN

13
Nov

Tuesday – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Weightlifting

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell loaded at 60% of 1RM Front Squat (For Both Lifts)

**RECORD WEIGHTS**

Front Squat (6 X 3 @ 60%)

Back Squat (6 X 6 @ 60%)

Triple Double – Part 1 (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes
Start out each 5 minute window by completing 100 double unders. This portion of the AMRAP is a buy-in and is only completed once. The buy-in should take no longer than two minutes so that the majority of time is spent on the scored portion. The scored piece of each section will be the rounds + reps of the power snatches and burpee box jump overs. The weight on the barbell will increase and the reps will decrease. These should be loads that athletes are capable of completing at least 25, 20, and 15 unbroken repetitions respectively when fresh.

Triple Double – Part 2 (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

Triple Double – Part 3 (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

4 Power Snatches (115/80)

4 Burpee Box Jump Overs (24/20)

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