Category Archives: Time Based

(AMRAP)

HPC, Burpees and Dips

By | | , , , , ,
1 Comment

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

By | | , , , , , ,
1 Comment

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

By | | , , , ,
Comments Off on Handstand Work then Snatches and Wall Balls

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.

Bench Press and Bent Rows then Thrusters, Step Ups and Mountain Climbers

By | | , , , ,
Comments Off on Bench Press and Bent Rows then Thrusters, Step Ups and Mountain Climbers

4 rounds of

  • 6 x Bench Press @ 80% of 3RM
  • 8 x Single Kettlebell Bent Rows @ 24kg per arm

Then 2 rounds of

  • Max Reps Foot Elevated Pushups (feet on 20kg plate)
  • Rest 1 Minute

Then AMRAP in 15 minutes

  • 6 x Dual Kettlebell Clusters @ 14kg per hand
  • 12 x Alternating Dual Kettlebell Step Ups (total, 6 per leg)
  • 24 x Mountain Climbers (r+l=1rep)

Results: Used 158lbs/72kg for the Bench. 20-15 reps for the Pushups. Metcon 5 rounds plus 4 reps.