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“Base Camp” Cindy CJ (AMRAP – Reps)

“Base Camp”


1 Round of “Strict Cindy”

1 Clean and Jerk

1 Round of “Strict Cindy”

2 Clean and Jerks

1 Round of “Strict Cindy”

3 Clean and Jerks

*Increase the Clean and Jerk by 1 each round (4, 5, 6 etc)

*Score is total Reps


5 Pull Ups

10 Push Ups

15 Air Squats

RX+-155/105#, Strict Pull Ups

RX -135/95# Kipping Pull ups

50-59 -95/65#, Jumping Pull Ups,Push Ups on knees

60+ -65/45#, Ring Rows, Push-ups on knees

Basics-10 min AMRAP, Empty Barbell CJ, Ring Rows, Push Up on knees

Climbing the ladder for 15 minutes to start off the week

We’ll alternate between bodyweight movements and a weightlifting movement for 15 minutes

The clean and jerks will climb by (1) rep each round, while “Strict Cindy” rounds stay fixed at 1

After the round of 3, you’ll complete 4-5-6-7….

Your score today is total reps completed

1 round of “Strict Cindy” has 30 reps


1 Round of “Strict Cindy”:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

We alternate between an upper body pull, upper body push, and lower body push

Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out

Within the workout, choose variations that allow you to complete the pull-ups and push-ups within 2 sets each


After cleaning the weight to the shoulders, you can either push press or push jerk the barbell overhead

Choose a weight here that you are confident in completing for 9+ reps unbroken when fresh