Category Archives: amrap

Wednesday the 20th

I.
3 RDS (NFT)
10 scorpions
10 jumping squats
100m run

II.
Strict press/push press
3-3-3 Strict press @75%
3-3-3 Push press @ 75%

III.
AMRAP (12)
20 box jumps
20 kettle bell swings 53/35
20 sit-ups
20 push-ups

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Filed under amrap, crossfit, crossfit government island, crossfit military, fitness, metcon, strength & conditioning

Tuesday the 6th


I.
3 rds (NFT)
10 light goblet squats
10 empty bar good mornings
10 light kettle bell swings

II.
Dead lift
5-5-5-5-5 @ 75-85%

III.

“14.1”

AMRAP 10 Minutes:

30 Double-unders
15 Power Snatches (75# / 55#)

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Filed under amrap, coast guard crossfit, metcon

Monday the 5th

I.
3 rds (NFT)
10 lunge with twist and torso stretch
10 jumping squats
15 sit-ups

II.
Burgener warm-up

III. 
Snatch
10 minutes to find 1 RM
then…
3-3-3 @ 75%

IV.

“12.4”

AMRAP 12 Minutes:

150 Wall Ball Shots (20# / 14#)
90 Double-unders
30 Muscle-ups
Athletes that make it to the Muscle-ups will do as many reps as possible until time runs out.

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Filed under amrap, metcon, military, Oly, Olympic Weightlifting

Wednesday the 31st

I.
3 rds (NFT)
10 pass thru
10 broad jumps
150 m row

II.
Bear Complex
5 X 5 AHAP

III.
AMRAP (7)
3 Hang power cleans 135/95#
6 pull-ups
9 box jumps

IV.
NFT
toes to bar
hollow rocks
3 X 10

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Filed under amrap, coast guard crossfit, Conditioning, Strength, strength & conditioning

Tuesday the 29th

I.
3 rds
10 push-ups
10 sit-ups
1 length bear crawl
1 length crab walk

II.
Skill work (AMAP in 15 minutes)
pick one based on perceived weakness:
Bar/ring Muscle up
hand stand push-ups

III.
AMRAP 20 Minutes

20 Push Presses (45# / 35#)
20 Burpee Pull-ups
20 Med Ball Cleans (20# / 14#)
100 m run
30 Double unders
10 lunges with barbell (45#/35#)

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Filed under amrap, coast guard crossfit, Conditioning, crossfit, crossfit affiliate, skill practice