Crossfit Garage – CrossFit
Heavy DT AMRAP (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
12 deadlifts (145/205 lb)
9 hang power cleans
6 push jerks
– INTERMEDIATE –
AMRAP 12:
12 deadlift (105/155 lb)
9 hang power clean
6 push jerks
– BEGINNER –
AMRAP 12:
12 deadlift (65/95 lb)
9 hang power clean
6 push jerks
15 min to warm up weights.
1×3 HPC
1×3 Push Jerk
Log heaviest of each.
Intended Stimulus
✔ 3-5+ rounds.
✔ First round in 2:30 or less.
✔ Moderately heavy loading.
✔ Hang power cleans and push jerks in 3 sets or less.
Skill Work (AMRAP – Reps)
Post-workout:
8 sets for reps:
:20 hollow rocks
– :10 rest
Stretching (No Measure)
Accumulate:
1:00 piriformis roll/side
1:00 quad roll/side