Category Archives: Time Based

(AMRAP)

Bench Press and DB Press then DB Snatches and Ring Dips

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3 rounds of

  • 6 x Bench Presss @ 10lbs heavier than last time

3 rounds of

  • 6 x Single Dumbbell Strict Press @ 18kg each side (do all on one side then immediately switch to the other)
  • Rest 2 minutes

AMRAP in 12 minutes of

  • 12 x Alternating Dumbbell Snatches @ 21kg (6 per side)
  • 12 x Ring Dips

Results: Used 165lbs/75kg for the Bench Press. Metcon 6 rounds plus 4 reps.

Bike, Row, T2B, Cleans and Presses

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Inspired by Crossfit New England’s Absolute Zero WOD…

AMRAP in 3 minutes

  • 1000m Bike
  • Max Toes to Bar

Immediately followed by AMRAP in 3 minutes

  • 1000m Bike
  • Max Dumbbell Hang Power Clean @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

  • 500m Row
  • Max T2B

Immediately followed by AMRAP in 3 minutes

  • 500m Row
  • Max DB Strict Press @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

  • 1000m Bike
  • Max T2B

Immediately followed by AMRAP in 3 minutes

  • 1000m Bike
  • Max DB Hang Power Clean @ 16kg

Results: Metcon 17-18/11-16/16-14.

Bench Press and Pullups then Dips

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4 rounds

  • 6 x Bench Press increase weight per round
  • 4-6 x Weighted Ring L-Sit Pullups @ 10kg
  • Rest 2 minutes

Then AMRAP in 2 minutes

  • 15 x Kettlebell Bicep Curl plus Goblet Squat @ 24kg (do a bicep curl between each squat)
  • Max Dips

Rest 1 minute and repeat forna total of 3 rounds.

Results: Bench 135-155-170-175lbs/80kg. Pullups 6-6-4-4. Metcon 15-10-8 Dips.

Hip Thrusts and Russian Twists then Deadlifts and Burpees

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5 rounds of

  • 5 x Hip Thrusts (increase weight per round)
  • 8 x Russian Twists @ 14kg

AMRAP in 12 minutes

  • 3 x Deadlift @ 240lbs/110kg
  • 2 x Burpees
  • 3 x Deadlift
  • 4 x Burpees
  • 3 x Deadlift
  • 6 x Burpees
  • etc.

Results: Hip Thrusts 135-170-185-205-220lbs/100kg. Metcon 8 rounds plus 9 reps.