/var/www/html/wp-content/themes/Divi/single.php Friday | Spartan CrossFit

Amrap 15:00

3 push press 135/95

6 hang power cleans 135/95

9 air squats


Subtlety. That’s the name of the game today. Humble looking rep scheme. Moderate amrap. Moderate loads. Devastatingly effective if done correctly. It looks a lot like it’s a triplet, but, it’s actually a couplet, the first nine reps aren’t the exact same ROM, however they essentially represent the first half of an eighteen rep Round. 3 push press and 6 hang power cleans need to be cycled together. I almost wrote a penalty for dropping, but I think we’ve seen enough of those wods where we can just start saying “don’t drop the bar, practice your cycling” and we’ll do it, right? Right. Smash each of the bar movements with smooth precision and start your first air squat before the bar hits the floor. Hit the ground running and don’t stop until the clock does. I want 20 rounds. Get it.