AMRAP

Tags:

10-minute Set-up/Warm-Up


8 Minute AMRAP (U go, I go)

  • 1 x KB Clean and Jerk (53s/35s)
  • 3 x Burpees
  • 6 x Toes-to-Bar

2 Minutes Rest


8 Minute AMRAP (U go, I go)

  • 1 x KB Farmers Carry Down and Back
  • 3 x KB Thrusters
  • 6 x KB Lunges

2 Minutes Rest


8 Minute AMRAP (U go, I go)

  • 1 shuttle run Down and Back
  • 3 KB Front Squats (53s/35s)
  • 6 KB Push-ups
Tags:

8 Minute Warm-up


15 min AMRAP (19.1 open workout)

  • 19 wall ball shots (20/14)
  • 19 cal row

5 Min Rest


Group U Go, I Go Heavy Ball Over Shoulder

  • 15 rounds per Athlete. (100/80)

Power Production – Every 2 minutes for 16 minutes

  • 2 x clean and Jerk (increasing weight – try to top end weight for 2 to 3 rounds. )
  • 3 x Box Jumps, Broad Jumps, Max Vertical, or Balstic Ball Throws/Slams

If you are uncomfortable using a barbell, use a kettlebell or dumbbell and perform 2 x single-arm clean and jerks with each arm. Choose a challenging weight. It should be heavy enough that it requires you to generate extension through the ankles, knees, and hips (i.e. jump) to receive.

Use the extra time for recovery between rounds – The attempts should be explosive, so you want to maximize muscle recovery (ATP).

5-minute Change Over

18 Minute AMRAP

  • 10 Hang Power Snatches (95/65)
  • 10 Wall Balls (20/14)
  • 10 Knees-to-Elbows

Substitute knees-to-waist or v-ups for knees-to-elbows.

Reverse Tabata

  • Max Assault Bike Cals

8 rds of 10 second Ride and 20 seconds of Rest

5 mins of Rest

12 min AMRAP

  • 9 KBs Deadlift (heavy)
  • 100ft Farmers Carrier
Tags:

12-min AMRAP

  • 12 cal row
  • 24 1-arm Alt DB Snatches (50/35)
  • 24 Weighted Lunges

then immediately into

For Time (cap 8:00min)

  • 1,500m Row

Optional Strength: Bench

12 min AMRAP

  • 12 KB Swings (53/35)
  • 12 KB Squats
  • 12 KB Single Arm Push Press (6 each arm)

Off CrossFit® main site.

Metcon

20 min AMRAP

  • 5 x Deadlift
  • 5 x Hang Power Clean
  • 5 x Front Squat
  • 5 x Push Press
  • 5 x Back Squat

Metcon

For Time (25min Time Cap)

8 min AMRAP

  • 50ft Max Load Med-Ball Bear Hug Carry

4 rounds

  • 500m Row
  • 50 push-ups