amrap Archives | CrossFit Old 4th Ward

828 Ralph McGill Blvd NE #W4, Atlanta, GA 30306
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Strength

BTN press: 10 x 3 @ 70%

Accessory

Skill: Oly lifting (clean, snatch, jerk)

OR

Work: 100 bottoms up KB press (5 sets of 10 on each arm)
15 freestanding HSPU
50 atomic sit ups

WOD

As many rounds as possible in 5 mins:
15 push ups
25m sprint [1 gym length]
10 kettlebell swings 70/53
25m sprint 

Strength

Jerk: 1 rep max

Accessory

100 band pull downs
100 band face pulls

WOD

As many rounds as possible (AMRAP) in 10 mins: 
Snatch balance [70% of BW)
Every time the bar touches the ground, complete 20 toes to bar before returning to the bar. 

Skill

Running

Walking lunge

Pull up

WOD

As many rounds as possible in 10 mins: 

250m run

20 walking lunges (advanced + weight)

10 pull ups