CrossFit ATR – CrossFit
Memorial Day “Murph” Wod will be Monday 5/29 at 9am and 10:30am. These will be the only 2 classes on Monday. Make sure to be dressed to impress in all patriotic and or military fashion! For more information on the “Murph” wod click the link below..
Oh yeah, the whole week will be Hero week.
Metcon (AMRAP – Reps)
35 min AMRAP of:
10 Squat Cleans (135/95)
1:00 Rest
9 Squat Cleans (155/105)
1:00 Rest
8 Squat Cleans (185/125)
1:00 Rest
7 Squat Cleans (205/135)
1:00 Rest
6 Squat Cleans (225/155)
1:00 Rest
5 Squat Cleans (245/165)
1:00 Rest
4 Squat Cleans (265/175)
1:00 Rest
3 Squat Cleans (285/185)
1:00 Rest
2 Squat Cleans (305/205)
1:00 Rest
1 Squat Clean (315/225)
You are NOT meant to be 20 minutes in and failing. You are meant to get deep into this, but still difficult enough where completing this will be an obstacle.
Here is how you scale if you cannot perform this Rx.
10= 45%
9= 52%
8= 62%
7= 68%
6= 75%
5= 82%
4= 88%
3= 95%
2= 100%
1= 105%
In “Notes,” comment your weights used.
If you have not established a 1RM or cannot perform a Clean, you will do this with Front Squats from a rack.
Recent Comments