Category Archives: Time Based

(AMRAP)

Cleans then Burpees and KB Swings

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Continuing Atomic Crossfit week… this one is based on their Bridge Over Troubled Water WOD.

Not for time do

  • 5 x Squat Clean @ 65lbs
  • 5 x Squat Clean @ 95lbs
  • 3 x Squat Clean @ 115lbs
  • 2 x Squat Clean @ 125lbs
  • 1.1.1.1.1 x Squat Clean @ 135lbs (rest and reset between singles as needed)

AMRAP in 8 minutes

  • 3 x KB Swings
  • 3 x Burpees
  • 6 x KB Swings
  • 6 x Burpees
  • 9 x KB Swings
  • 9 x Burpees
  • etc.

Keep adding 3 reps until time expires.

Results:  For the metcon did 158 reps (round of 21, did 21 KB swings and 12 burpees).

Deadlifts then Box Jumps, Burpees and KB Swings

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Not for time do 6 rounds of

  • 3 x Deadlifts

Rest exactly 3 minutes between lifts.     Start round 1 at 50% of what a possible 3RM would be then go up from there…

Then do 2 sets of AMRAP in 7 minutes of:

  • 7 x Box Jumps
  • 7 x Burpees
  • 7 x Kettlebell Swings

Rest 3 minutes before starting the second round.

Results: Deadlifts 135/185/225/255/270/275lbs (125kg).  For the AMRAPs, set 1 did 6 rounds plus 12 reps, set 2 did 6 rounds plus 9 reps.

T2B, Deadlifts and Box Jumps, then Thrusters, Pullups and Kettlebell Swings

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Not for time do five sets of

  • 5-6 x Strict Toes to Bar

Then do four sets of

  • 8 x Deadlifts @ 185lbs/84kg
  • Rest 30 seconds
  • 12 x Box Jumps
  • Rest 2 minutes

AMRAP in 6 minutes of

  • 3 x Thrusters @ 110lbs/50kg
  • 6 x Pullups
  • 12 x Kettlebell Swings

Results:  For the AMRAP did 4 rounds plus 13 reps.

Snatches two ways and Double Unders

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Not for time do 5 rounds of

  • 5 x Power Snatch

Another crossfit.com WOD…   For total reps in 12 minutes do the following.

  • 1 minute Double Unders
  • 1 minute Alternating Dumbbell Snatches @ 20kg
  • 2 minute Double Unders
  • 2 minute Alternating Dumbbell Snatches @ 20kg
  • 3 minute Double Unders
  • 3 minute Alternating Dumbbell Snatches @ 20kg

Results:  For the Power Snatch used 95lbs for all sets, just tried to build strength and maintain form.  For the AMRAP did 420 reps.