Category Archives: Time Based

(AMRAP)

RFE Split Squats and Hip Thrusts then HSPU and T2B

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4 rounds, work up to a heavy

  • 10 x Rear Foot Elevated Back Rack Split Squats

Then accumulate

  • 30 x Hip Thrusts @ Body Weight

Then AMRAP in 15 minutes

  • 1 x Handstand Pushup
  • 5 x Toes to Bar
  • 2 x Handstand Pushups
  • 5 x Toes to Bar
  • 3 x Handstand Pushups
  • 5 x Toes to Bar
  • etc.

Results: Split Squat 45-65-85-95lbs/43kg. BW 155lb/70kg. Metcon 10 rounds plus 5 reps.

Squats and Pullups then Row, Step Ups and Pushups

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4 rounds

  • 3 x Front Squat @ 85% of 1RM
  • 6 x Back Squat @ same weight as above
  • 10 x Strict Pullups
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • Row 500m
  • 10 x Dumbbell Box Step Ups @ 16kg per hand (r+l=1 rep)
  • 15 x Pushups

Results: Used 185lbs/84kg for the Squats. Broke up last set of pullups into 8+1+1. Metcon 3 rounds plus 87 meters.

HPC, Burpees and Dips

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3 rounds and work upt o a heavy

  • 3 x Hang Power Clean

Crossfit WOD from 16. March… AMRAP in 12 minutes

  • 2 x Ring Dips
  • 2 x Buprees
  • 5 x Hang Power Cleans @ 120lbs/55kg
  • 4 x Ring Dips
  • 4 x Burpees
  • 5 x HPC
  • …etc adding 2 reps to the Dips and Burpees each round

Results: Got up to 61kg/135lbs HPC. Metcon 6 rounds plus 11 reps.

Weighted Pullups and Dips then Pullups, Front Squats and Pushups

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Every 2 minutes for 16 minutes (4 rounds of each)

  • Station 1 – 2 x Weighted Pullups @ 20kg plus 5 x Pullups
  • Station 2 – 4 x Weigthed Dips @ 20kg plus 6 x Dips

Then 5 rounds of

  • 8 x Cable Pulldowns @ 90lbs (heavier than last time)

Then the Street Parking WOD #10…

AMRAP in 6 minutes of

  • 8 x Pullups
  • 10 x Dumbbell Front Squats @ 16kg per Hand
  • 12 x Pushups

Rest 4 minutes then repeat the same number of rounds in last part but for time

  • 8 x Pullups
  • 10 x Front Squats
  • 12 x Pushups

Results: Metcon 3 rounds and 5:31.

Handstand Work then Snatches and Wall Balls

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5 rounds of

  • 30 second Handstand Hold
  • 8-12 x Seated Dumbbell Press @ 10kg per hand
  • Rest 2 minutes

Then 2 rounds with empty bar

  • 3-5 x Snatch Pull to Waist
  • 6-8 x Panda Pull
  • 1 x Hang Snatch

Then AMRAP in 10 minutes

  • 1-2-3-4… x Power Snatch @ 75lbs
  • 12 x Wall Balls / Sandbag Thrusters

Results: Metcon 6 rounds.