Category Archives: Time Based

(AMRAP)

Crossfit Games Workout 7.3 Scaled

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The scaling is not exactly the same as the one on the Games site, used full pullups here instead of jumping pullups and lighter weights for the snatch and OHS.

Prior to 8:00, complete  3 rounds of:

  • 6 x Pullups
  • 6 x Power Snatch + Overhead Squat @ 45 lb

Then, 3 rounds of:

  • 7 x Pullups
  • 5 x Power Snatch + Overhead Squat @ 65 lb

Prior to 12:00, complete 3 rounds of

  • 8 x Pullups
  • 4 x Power Snatch + Overhead Squat @ 75 lb

Prior to 16:00, complete 3 rounds of:

  • 9 x Pullups
  • 3 x Power Snatch + Overhead Squat @ 95 lb

Prior to 20:00, complete 3 rounds of

  • 10 x Pullups
  • 2 x Power Snatch + Overhead Squat @ 115 lb

Prior to 24:00, complete 3 rounds of:

  • 11 x Pullups
  • 1 x Power Snatch + Overhead Squat @ 135 lb

Results:  Finshed after 12 minutes with 93 reps total.

Snatches then Snatches, Burpees, Row and Kettlebell Swings

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Taken from two different Crossfit Invictus WODs.

Part A – Every 2 minutes for 20 minutes

  • 1-3 x Snatch Lift Off + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.

Part B – Then AMRAP in 5 minutes of

  • 15 x Snatch
  • 5 x Burpees over the Barbell

Part C – Rest 5 minutes then AMRAP in 5 minutes of

  • 150m Row
  • 15 x Kettlebell Swings

Results:  For part A got up to 115lbs.  Reps per round 3,3,3,3,3,3,2,2,1,1.  For the two AMRAPS – part B 2 rounds plus 10 Snatches and part C 3 rounds plus 150m Row.

Crossfit Open WOD 17.2

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AMRAP in 12 minutes of

2 rounds of

  • 50ft/15m Weighted Walking Lunges @ 16kg per hand
  • 16 x Toes to Bar
  • 8 x Dumbbell Power Cleans @ 16kg per hand

Then, 2 rounds of

  • 50ft Weighted Walking Lunges @ 16kg per hand
  • 16 x Pullups
  • 8 x Dumbbell Power Cleans @ 16kg per hand

Results: Scaled the dumbbells from 22.5kg to 16kg and and the bar muscle ups to pullups.  Finished exactly 4 rounds (one pass through the whole thing) for a total of 136 reps.

Weighted Pullups and Dips then Toes to Bar, Snatches, Deadlifts and Burpees

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Not for time do 5 sets of:

  • 3 x Weighted Pullups @ 15kg
  • 3 x Weighted Dips @ 15kg

Then do AMRAP in 7 minutes of:

  • 7 x Deadlift @ 185lbs
  • 7 x Burpees over the Barbell

Rest 3 minutes then do another AMRAP in 7 minutes of:

  • 7 x Dumbbell Snatch Right Hand
  • 7 x Dumbbell Snatch Left Hand
  • 7 x Toes to Bar

Results: For the first AMRAP did 4 rounds plus 6 reps. For the second did 5 rounds plus 2 reps.

Classic Clean, Press, Burpee Workout

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AMRAP in 20 minutes of:

  • 5 x Power Clean @ 43kg
  • 5 x Push Press @ 43kg
  • 5 x Burpees

Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before.  This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).