CFS – AMRAP 3

Nov 29th, 2017

Category: CrossFit

CFS – AMRAP 3

Kevin

Member James Oliver and founder of Atlas Bars will be in the box this Saturday to give us all a taste.  Swing by Southie Green during am classes and check em out… Read below for more details from James….

“Most protein bars are filled with junk — artificial and processed ingredients, chemicals, and sugar. I wanted better, so I made something better.

From my background as a Sports Nutritionist and my experience as a lifelong athlete, I knew the importance of quality nutrition and wanted to create a bar that I definitively knew would make me better with every bite.

Made with superior ingredients like Grass-Fed Whey and Himalayan Pink Salt, Atlas Bars are packed with high-quality protein, powerful nutrients, and a lot of flavor. I took no short-cuts because I know that high-caliber nutrition leads to high-caliber performance.”

Sports Wellness: Dr. Miguel in the house this Saturday!
Dr. Miguel is now accepting appointments for THIS Saturday 12/2, as well as Saturday 12/16 and 1/6. If you need an adjustment or have a nagging injury you want looked at, Dr. Miguel is your man. Click HERE to see rates and book an appointment!

Warm-up
In 90 seconds
Run 100m
AMRAP V-Ups

Rest 30 seconds

In 90 seconds
Run 100m
AMRAP Step Ups

Rest 30 seconds

In 90 seconds
Run 100m
AMRAP Inchworms w/ Push Up

Accessory*
3 x 10
Ring Rows
Banded Pull Aparts

*use of false grip on ring rows, especially id you are working toward your first muscle up.  Also, focus on shoulders back and down and engaging the lower traps in the bandy pull aparts.

Skill
Ring Dip
Muscle-ups

WOD (24 Minutes)
2 Rounds
In 3 minutes Complete
300m Sprint
Then AMRAP
Toes to Bar

Rest 1 Minute

In 3 minutes Complete
300m Sprint
Then AMRAP
KB Weighted Step-ups (53,35)

Rest 1 Minute

In 3 minutes Complete
300m Sprint
Then AMRAP
Muscle-ups

Rest 1 Minute

Level 2 – 44, 26; Ring Dips
Level 1 – 35, 18; Ring Dips

Extra Work
1 .Dumbbell Seated Strict Press
5-5-5-5-5

2. Split Jerk
2-2-2-2

DISCUSSION 7 Comments

  1. Chad Kucera 11/30/2017 at 9:57 pm

    WOD: 50 ttb, 22 step ups, 7 mu

    Extra Work: 60# DB, 275×2 (295×1 20#PR!)

  2. Joel Carpenter 11/30/2017 at 2:41 am

    300 m ski erg
    38 T2B
    30 step ups (26lbs bells)
    2 mups

  3. Trevor 11/30/2017 at 1:05 am

    33 lb bells ladies box. Because ow my legs.
    64 T2B
    34 step ups
    7 mups

  4. Crowley 11/29/2017 at 2:18 pm

    wod: 50 t2b / 65 2 pd kb lunges / 14 MU

  5. Sean Flannery 11/29/2017 at 1:57 pm

    WOD: 42 T2B/ 34 SU/ 17 MU, Rx
    Extra: 1. Seated SP: 50-66# db
    2. SJ: 175-243#

  6. Ben Brauer 11/29/2017 at 1:29 pm

    WOD: 56 TTB / 30 Step Ups / 10 MU
    Tuesday extra work: 225-245 + 4 chains / 1 legless