200318

CrossFit McComb – CrossFit

Palace (@Gym & @Home – Equipment option) (AMRAP – Rounds and Reps)

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders

4 Single DB Power Snatches, 20 Double-Unders

6 Single DB Power Snatches, 20 Double-Unders

Continue to add (2) power snatches per round

**double under scale is 30 singles

Stimulus

Scoring – Enter your last completed round, plus reps

* Example – If you completed the round of 12 power snatches + 20 DU, and completed 6 more power snatches by the time cap, your score is 12 + 6

DB Power Snatches will be alternating each rep

Choose a DB weight that when fresh you’d be able to complete 20+ reps unbroken

Shoot for unbroken sets on the double unders

Consistency will beat speed out of the gates

Warm-Up

8 Minutes For Quality:

20 Single Unders

15 Shoulder Taps

10 Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, towel, or band

Palace (@Home NO Equipment) (AMRAP – Rounds and Reps)

AMRAP 6:

2 Odd-Object Reverse Lunges, 20 Double Taps

4 Odd-Object Reverse Lunges, 20 Double Taps

6 Odd-Object Reverse Lunges, 20 Double Taps

*Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead, 20 Double Taps

4 Odd-Object Ground to Overhead, 20 Double Taps

6 Odd-Object Ground to Overhead, 20 Double Taps

*Continue to add (2) ground to overhead per round

Stimulus

Scoring – Enter your last completed round, plus reps

* Example – If you completed the round of 12 reverse lunges + 20 DU, and completed 6 more reverse lunges by the time cap, your score is 12 + 6

Looking to see how far we can get in each of these 6 Minute AMRAPS

Let’s choose an object that allows for both of our arms to be working together for the ground to overhead

Object must start on the ground and finish overhead with both arms locked out for each rep

Shoot for unbroken sets on the double taps

A goal here is to be able to keep moving through the entire 6 minutes, with that in mind find a steady pace from the beginning

Warm-Up

8 Minutes For Quality:

20 Jumping Jacks

15 Shoulder Taps

10 Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, towel, or band

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