Lift Move Work

21
Oct

Lift Move Work

Santiam CrossFit – CrossFit

Workout

Lift Move Work (AMRAP – Rounds and Reps)

– RX –

On a 20:00 Clock:

From 0:00-4:00

1-Rep Max Clean

– Rest 2:00

From 6:00-10:00

AMRAP 4:

Bar Muscle-ups

– Rest 2:00

From 12:00-20:00

AMRAP 8:

30 Double Unders

8 Single-Arm DB Push Press (Left) (50/35#)

8 Single-Arm DB Push Press (Right)

8 Later DB Burpees

– INTERMEDIATE –

On a 20:00 Clock:

From 0:00-4:00

1-Rep Max Clean

– Rest 2:00

From 6:00-10:00

AMRAP 4:

Pull-ups

– Rest 2:00

From 12:00-20:00

AMRAP 8:

30 Double Unders

6 Single-Arm DB Push Press (Left) (50/35#)

6 Single-Arm DB Push Press (Right)

6 Later DB Burpees

– BEGINNER –

On a 20:00 Clock:

From 0:00-4:00

1-Rep Max Clean

– Rest 2:00

From 6:00-10:00

AMRAP 4:

Ring Rows

– Rest 2:00

From 12:00-20:00

AMRAP 8:

20 Single Unders

5 Single-Arm DB Push Press (Left) (35/20#)

5 Single-Arm DB Push Press (Right)

5 Later DB Burpees

Skill Work

Metcon (No Measure)

Rest, stretch, and recover

Stretching

Metcon (No Measure)

2 Sets:

:30 Doorway Pec Stretch / Side

:30 Pigeon Stretch / Side