Category Archives: Time Based

(AMRAP)

Power Cleans and HSPU then KB Swings, T2B and Burpees

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Take 15 minutes and work up to a heavy

  • 1 x Power Clean

5 rounds

  • 5 x Hang Power Clean @ 65% weight from above
  • Rest 30 seconds
  • 3 x Deficit Handstand Pushups
  • Rest 1 minute

AMRAP in 20 minutes of 3-6-9-12-etc….

  • Double Kettlebell Swings @ 14kg each hand
  • Toes to Bar
  • Burpees over the Dumbbell

Results: Got to 170lbs with the Power Cleans. Used 110lbs for part 2. Metcon 7 rounds plus 10 reps.

Crossfit Open WOD 22.1 then Pullups

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AMRAP in 15 minutes of

  • 3 x Wall Walks
  • 12 x Dumbbell Snatch @ 21kg (total) (Rx is 50lbs/22.5kg)
  • 15 x Box Jump Overs

Then every 30 seconds for 10 minutes

  • 1 x Weighted Pullup @ 20kg

3 rounds of

  • 8 x Cable Pulldowns @ 75lbs

Results: Metcon 182 reps… was hoping to get to 210 :-(. Happy with the pullups, focused on form and full ROM. Same with cable pulls, hoping those will translate to a solid strict bar muscleup over time.

Hip Thrusts then Double Unders and Atlas Lunges

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3 rounds of

  • 5 x Single Leg Deadlift @32kg per leg

Every 2 minutes for 12 minutes (6 rounds) to work up to a heavy

  • 6 x Hip Thrusts

Then AMRAP in 10 minutes

  • 25 x Double Unders
  • 1 x Back Racked Atlas Lunge @110lbs/50kg
  • 25 x Double Unders
  • 2 x Atlas Lunge
  • …

Atlas Lunge is forward lunge left, forwad lunge right, squat.

Finisher, for time

  • Row 2k

Results: Hip Thrusts 135-155-170-185-205-220lbs/100kg. Metcon 7 rounds. Row 8:18.

Bench Press then HSPU, Deadlifts, Rows and Buprees

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4 rounds of

  • 10 x Pike Lift Over a Kettlebell (over and back is one rep)
  • 15 second Pike Lift Hold

Then 10 rounds of

  • 6 x Bench Press @ 80% of 1RM
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 3 x Handstand Pushups
  • 6 x Deadlift + Barbell Row @ 110lbs/50kg
  • 9 x Burpees

Finisher…. Bike Intervals

  • 4 rounds of 30 seconds work/30 seconds rest
  • 4 rounds of 45 seconds work/1 minute rest
  • 4 rounds of 30 seconds work/30 seconds rest

Results: Started with 165lbs/75kg with the Bench Press but could only manage 5 reps in round 8, so dropped to 135/66kg(70% of 1RM) for the last 2 rounds. Metcon 7 rounds plus 4 reps.