Monday Workout: Push Press, AMRAP Power Clean, Push-up, DU

crossfit-charlottesville_0594

STRENGTH

Push Press, quickly build to a 1RM for the day, and then complete 3×3 at 80% of that 1RM

WOD

Level 1

AMRAP 7:

  • Hang Power Clean x 3*
  • Push-up Hands Elevated x 3*
  • Jump Rope Single x 50

*Each new round, increase hang power clean and push-up reps by 3 (i.e. 3, 6, 9, 12.. and so on). Record round completed plus any additional reps.  Jump Rope singles stay fixed at 50.

Level 2

AMRAP 7:

  • Power Clean (155/105) x 3*
  • Push-up x 3*
  • Double Under x 30

*Each new round, increase power clean and push-up reps by 3 (i.e. 3, 6, 9, 12.. and so on). Record round completed plus any additional reps.  Double unders stay fixed at 30.  Consider doing 30 seconds of “struggle unders” if still working on getting your double unders (i.e. pick up your rope, and attempt as many double unders as possible until 30 seconds is up.)

Please clean up your chalky handprints post-wod : )

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

  1. October 29: Halloween Bar Crawl

5 Comments on “Monday Workout: Push Press, AMRAP Power Clean, Push-up, DU

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