4/2/2016

By on April 1, 2016. Posted in .

CrossFit Ocala – CrossFit

Strength
EMOM 8
Power Clean + Front Squat + Push Jerk
Novice – Choose Wt
Beginner – 95/65
Intermediate – 115/85
Advanced – 155/125
Comp – 225/155

View Public Whiteboard

GPP: Metcon (AMRAP – Reps)

Complete as many reps as possible in 8 minutes of:

3 push-ups

3 cleans

6 push-ups

3 cleans

9 push-ups

3 cleans

12 push-ups

6 cleans

15 push-ups

6 cleans

18 push-ups

6 cleans

21 push-ups

9 cleans

Etc., adding 3 reps to the push-ups each round, and 3 reps to the clean every 3 rounds.

Men clean 115 lb.

Women clean 85 lb.

COMP: CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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