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#3459 – Thursday – CrossFit & MIFit

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Thursday 9/12/19

CrossFit & MIFit WODs

ATHLETE GOAL – We are aiming for consistency throughout the 3 AMRAPs today! With decreasing reps in each AMRAP, we are shooting to hold onto the DBs between the Ground 2 Overhead and BD Up-Down, and getting farther each work interval.

STIMULUS – We’ve got three AMRAPs today, decreasing time AND reps per round. Our fittest athletes are shooting for 5+ rounds in
each AMRAP, while our newer athletes will be closer to the 3+ round range. We are looking to move faster through each work interval than the previous one, and the goal is to hold onto the DBs and go unbroken from the G2OH to the DB Up-Down, and break up push ups appropriately to avoid burning out.
This workout is gnarly on the shoulders, so be prepared for the burn between the DB movements and the push-ups! Pick a
DB weight that you know you can move consistently, and don’t be afraid to break up the push-ups early!



Workout of the Day
“TRIPLE AMRAP”

AMRAP x 7 MINUTES
7 Double DB Ground to OH 35/25#
7 Double DB Up-Down
14 Push-up

-Rest 3:00-

AMRAP x 5 MINUTES
5 Double DB Ground to OH 35/25#
5 Double DB Up-Down
10 Push-up

-Rest 2:00-

AMRAP x 3 MINUTES
3 Double DB Ground to OH 35/25#
3 Double DB Up-Down
6 Push-up