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
