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Mini AMRAPs Again?

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Power Snatch (1RM)

Establish 1RM, then subtract 20% and do 3 x 3

Overhead Squat (3, 3, 3, 3, 3)

Stay between 75-90% of 1RM Overhead Squat. Practice your snatch balance and snatch jerk to get it safely into position to squat

Metcon

Metcon (AMRAP – Rounds and Reps)

21 Minutes Long

AMRAP 3

21/15 Cal Row

21 Lateral Rower Burpees

Max rep unbroken OHS (75/55)

Rest 3 minutes……….

AMRAP 3

18/13 Cal Row

18 Lateral Rower Burpees

Max rep unbroken OHS (95/65)

Rest 3 minutes……….

AMRAP 3

15/11 Cal Row

15 Lateral Rower Burpees

Max rep unbroken OHS (115/80)

Rest 3 minutes……….

AMRAP 3

12/9 Cal Row

12 Lateral Rower Burpees

Max OHS rep unbroken (135/95)