CROSSFIT
“Jumper Cables”
AMRAP 18:
15/12 Calorie Assault Bike
12 Power Cleans
9 Box Jump Overs
:: Alternate Variation ::
AMRAP 18:
15 Shuttle Runs
12 Double Dumbbell Power Cleans
9 Double Dumbbell Push Press
2020 Holiday Schedule
Free class pass for friend/family
WHITEBOARD BRIEF
The estimated scoring range over the 18 minutes is between 4.5-6.5 rounds
With a longer 18 minutes of work, this workout comes down to finding one pace to hold across the board
For Example:
If you finish the first round in 3 minutes, your declaring you’ll finish 6 rounds today
If you finish the first round in 2 minutes, you’re declaring you’ll finish 9 rounds today
Find a overall work speed and break-up plan for the power cleans that you are confident in holding for the full duration
Singles are likely the most consistent power clean option, but there are a few other choices:
Touch and Go Sets (6-6, 4-4-4, 3-3-3)
Big Set + Singles (6 Touch and Go + 6 Singles)
Hold back a little on the first round and take a look at the clock after finishing your 9th box jump over
Use this time to guide your efforts the rest of the workout
Example: If you finish in 3 minutes, your next round finish time goals will be 6-9-12-15-18
Become an active participant in your health.
#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp
#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet