Category Archives: amrap

Friday the 16th

I.
3 Rounds (NFT)
10 Hang Snatch 75/55#
10 Air Squats
10 Dislocates

II.
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

III.
AMRAP (10)
5 Wallballs 30/20#
5 Box Jump Overs 24/20″
Climb the ladder: 10/10, 15/15, 20/20, etc.

IV.
3 Rounds
Run 400m
10 Strict HSPU
Rest :60

V.
3 Rounds (NFT)
10 Lateral Raises
10 GHD Sit-ups
8 BB TGU (4 each arm)

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, interval training, metcon, Olympic Weightlifting, strength & conditioning, WOD

Wednesday the 14th

I.
3 Rounds (NFT)
8 Mountain Climbers
150m jog
8 Narrow Grip Strict Chin-ups

II.
Find 1RM Clean Complex
Clean + Front Squat + Jerk

III.
1k Sandbag Carry (80/50#)

IV.
AMCAP (5)
ME Calories on Bike/Rower
Rest 2:00
AMRAP (4)
ME Ring Dips

V.
3 Rounds (NFT)
35s HS Hold
8 DB Bench Press
8 Crossovers

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Filed under 3 Rounds, accessory work, amrap, complex, crossfit, fitness, strength & conditioning, WOD

Wednesday the 7th

I.
3 Rounds
10 Dumbbell Push Press
10 GHD Hip Extensions
50m High Knees/Kickers

II.
10 x 3 Bench Press

III.
W/Partner
AMRAP (16)
10-8-6
Push Jerk 115/85#
Bar Facing Burpees
Complete full WOD, then switch.

IV.
5 Rounds
ME T2B
Rest 2:00

V. 3 Rounds (NFT)
35s Weighted Plank
10 Dislos
10 DB Row (on Bench) -per arm

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Filed under amrap, crossfit, fitness, metcon, Power Lifting, strength & conditioning, Team WOD, WOD

Monday the 5th

I.
3 Rounds (NFT)
10 Pause Squats
5 Strict Pull Ups
10 Calorie Row

II.
Find 3RM Back Squat

III.
AMRAP (11)
5 Deadlift 245/170#
10 Wallballs (30/20#)
15 Cal Row

IV.
1 Muscle Up every :30 Seconds until failure
15 Minute Cap.

V.
3 Rounds (NFT)
10 Seated Weighted Hip Thrusts
40s Hollow Hold
10 Strict Press

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, Power Lifting, strength & conditioning, Test Day, WOD

Thursday the 1st

I.
3 Rounds (NFT)
7 Tall PVC Jerks
Row 250m
7 BB Push Press

II.
Find 1RM Split Jerk

III.
21-15-9-3
Push Jerk 135/95#
Calorie Bike/Row

IV.
AMRAP (8)
20 Double Unders
8 Ring Dips
30 Double Unders
10 Ring Dips
40 Double Unders
12 Ring Dips
**Start over at the beginning**
V.
3 Rounds (NFT)
40s Front Rack Hold @ 105%
14 GH Hip Extensions
10 DB Row

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Filed under 3 Rounds, accessory work, amrap, benchmark, crossfit, fitness, Olympic Weightlifting, strength & conditioning, Test Day, WOD