Tag

AMRAP

LIFT: OH Squat – 1 RM WOD: AMRAP in 18 12 Hang Power Clean @ 95/65 12 Wall ball @ 20/14 12 KB Swings @...

SKILL: Rope climbs – max effort in 2 min. WOD: 21 Power snatch @ 115/85 21 lateral burpee over bar 15 OH Squat @ 115/85...

LIFT: Deadlift – 3 RM WOD: AMRAP in 16 2 Rope Climbs 10 Ring dips 20 sit ups

LIFT: Back Squat – 3 RM WOD: 4 Rounds AMRAP in 1 min KB Thrusters @ 16/12 kg AMRAP in 1 min Double under’s AMRAP...

CrossFit Baseball – Teams of 4 3 Tire Flips = base hit 6 Push ups at 1st base 9 box jumps at 2nd base 12...

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: AMRAP in 20 200m Farmer Carry @ 45/30 lb DB’s 100m Walking lunge...

LIFT: OH Squat – 3 RM WOD: AMRAP in 8 8 push ups 10 MB Cleans @ 20/14 12 sit ups

SKILL: Core game WOD: Friday the 13th Crap Shoot Roll the dice – complete the exercise and reps, roll again! AMRAP in 30 2 –...

LIFT: OH Squat – 5 RM WOD: 3 Rounds 1 min AMRAP Bench press @ 155/95 1 min AMRAP Wt. step ups @ 95/65 (F.rack)...

SKILL: Rope Climbs – ME in 2 min WOD: 4 Rounds – no timer 5 Strict T2B 20 GHD sit ups 60 sec. plank