Tag Archives: amrap

Friday the 20th

I.
3 Rounds (NFT)
10 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

II.
Push Press
4×4 @ 80%

III.
AMRAP (15)
400m Run
30 Dumbbell Snatch 50/35#
15 Toes to Bar

IV.
2 x AMRAP (7)
10 HS Plate Climbs
15 Sumo DLHP 95/65#
10 Alternating Pistols
Rest 2:00

V. Please choose ONE of the following based on weaknesses.

A.
Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps.

B.
5 Rounds
Row 500m
8 Muscle Ups
Rest 2:00

VI.
3 Rounds (NFT)
10 Lateral Raises
14 V-Ups
10 DB Curls

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit affiliate, crossfit government island, interval training, metcon, strength & conditioning

Wednesday the 18th

I.
3 Rounds (NFT)
:40 HS Hold
15 Calorie Row
15 GHRs

II.
2 Rounds
400m Sand Bag Carry (120/80#)

III.
AMRAP (17)
Row 250m
15 Power Snatch 75/55#
2 Legless Rope Climbs/6 L-Pull-ups

IV.
4 Rounds
200m Run
14 Kipping Handstand Push-Ups
Rest :90

V. Please choose ONE of the following based on weaknesses.

A.
5 Rounds
8 Deadlifts 315/225lbs
80′ Handstand Walk
8 Bar Muscle Ups
Rest :90

B.
Wall Sit
10 Rounds
:40 on :20 off

VI.
3 Rounds (NFT)
5 Strict T2B
6 Russian Dips
:40 Plank

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Wednesday the 11th

I.

3 Rounds (NFT)
10 Jump Squats
7 Calorie Row
10 Hip Extensions

II.
Find a 3RM Back Squat

III.
AMRAP (9)
Climb the Ladder
8 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
12 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
16 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
Etc.

IV.
30 Calories on Bike/ 300m run
12 Muscle Ups
20 Calories on Bike/200m Run
9 Muscle Ups
10 Calories on Bike/100m Run
6 Muscle Ups

V.
3 Rounds (NFT)
10 Light Good Mornings
10 Hurdlers
10 Dislocates

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Wednesday the 4th

I.
3 Rounds (NFT)
10 Hip Circle Squat
04 Rocky Pull-ups
08 Calorie Row

II.
Find a 1RM Back Squat

III.
5 Rounds
5 Front Squats 185/150#
100m Sprint
100m Framer’s Carry (pair 50/35#)
Rest :60

IV.
99 Bar Facing Burpees

V.
AMRAP (7)
ME of 3 Strict Pull-Ups
Score is total number of ub sets of 3 completed.

VI.
3 Rounds (NFT)
HS Stretch
14 Hip Extensions
10 Scorpions

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Tuesday the 3rd

I.
3 Rounds (NFT)
7 Kettlebell Taters
7 Calorie Row
7 Tall Jerks

II.
Strict Press
2×10
Then
5 Rep every 3:00 for 12 Minutes
AHAP

III.
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
***
Hang Clean (Below knee.)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk
NO FAILS

IV.
Bike (24)
1:30 Minute Fast/Aggressive
2:30 Minutes Steady/Recovery

V.
4 Rounds (NFT)
20 K2E
12 Pendlay Rows

VI.
Shoulder Cool Down
then
3 Rounds (NFT)
50m Waiter’s Carry (Change arms mid way)
45s Hollow Hold

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