I have been getting a lot of feedback from the competition and many people are looking for more, Just so happens that the CrossFit open is around the corner and after going back and forth about how I can program for competitors as well as general public, I have come to the conclusion that I am going to do exactly that. Basically from here until march 6th classes will be hard and there will be a little extra volume for people looking to compete.
work up to a heavy Jerk-does not need to be a P.R. if its feeling slow.
12 min. amrap
6 Push Press (115/75)
10 Kettlebell Swings (70/53)
Athletes looking to compete should try this on the min.
(If you fail to finish a round within the minute, finish out the round and rest the remainder of the minute you bled into, then pick up again at the top of the next minute. E.g. – completed 10 swings at 9:10, rest 50 seconds, begin again at 10:00 . . . and only complete 11 rounds – do not make up missed rounds at the conclusion of 12 minutes.)