Wednesday September 22, 2021

Crossfit
Main
Teams of Two, AMRAP 16min
P1: 20sec Max Cal Bike
P2: 10 Box Overs, 10 Power Cleans
Switch when both finish their movement block
Score is total Cals at end of 16min

Lvl6: BJ 24/20”, PC 135/95# ~40-50% of 1rm clean
Lvl5: Jump, PC 115/80
Lvl4: jump, PC 95/65
Lvl3: step, PC 75/55
Lvl2: step, PC 65/45

Crossfit
Main
Teams of Two, AMRAP 16min
P1: 20sec Max Cal Bike
P2: 10 Box Overs, 10 Power Cleans
Switch when both finish their movement block
Score is total Cals at end of 16min

Lvl6: BJ 24/20”, PC 135/95# ~40-50% of 1rm clean
Lvl5: Jump, PC 115/80
Lvl4: jump, PC 95/65
Lvl3: step, PC 75/55
Lvl2: step, PC 65/45
Lvl1: step, PC 45/35

Core: Tabata Plank Reach throughs

Quickfit
Main
16 Min Clock”
1 Min Bike
10 Box Jumps or Step Ups
10 Medball Power Cleans

Lvl3: box jump, 30/20#
Lvl2: plate jump, 20/14
Lvl1: box/plate step, 14/10

Core: Tabata Plank Reach throughs