Category Archives: Body Weight

C&J then Two 8 Minute AMRAPS

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Take 15 – 20 minutes and work up to a heavy Clean and Jerk.

Part A – Complete as many rounds and reps as possible in 8 minutes of:

  • 40 x Double-Unders
  • 20 x Hand-Release Push-Ups
  • 10 x Pull-Ups

Rest 4 minutes, and then…

Part B – Complete as many rounds and reps as possible in 8 minutes of:

  • 20 x Box Jumps (24″/20″)
  • 15 x Toes to Bar
  • 10 x Ring Dips

Results:  For the C&J got up to 150lbs (68kg).  Part A did 3 rounds plus 48 reps.  Part B did 2 rounds and 25 reps.

Overhead Squats and Snatches then 2017 Masters Qualifier Workout #1 (scaled)

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For form do 3 rounds of

  • 5 x Overhead Squats with empty bar

Then take 15 minutes and work on snatch form by doing hanging snatches.  Keep weight light, empty bar or maybe 30kg.

  • 5 x Hanging Snatch (above the knee)

Then for time do (time cap of 20 minutes)

  • 100 x Dumbbell Snatch @ 21kg
  • 40 calorie Row
  • 30 x Burpees
  • 20 x Strict Pullups

Results:  Reduced the total reps for the last three rounds since the calorie counter on my rower counts differently than on the ConceptII (and 80 calories is boring as hell).  Used the full 20 minutes, stopping at 15 pullups.

Front Squats then Handstand Pushups, V-Ups, Kettlebell Swings and Dips

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Part A – Not for time do 5 sets of

  • 3 x Front Squats
  • Rest 60 seconds

Part B – Increase weight per set.

Then for time do 21-15-9 of

  • Handstand Pushups
  • V-Ups

Part C – Then for time do

  • 150 Kettlebell Swings
  • Every time you break do 5 Dips

Results:  For part A did 95/115/135/150/165lb. For part B finished in 6:54.  For PartC finished in 7:43 with 6 breaks.

Handstand Hold and L-Sit then Dumbbell Snatches, Pullups and Front Squats

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Every 90 seconds for 15 minutes (5 rounds of each)

  • First 90 seconds – 30 Second Handstand Hold
  • Second 90 seconds – 30 Second L-Sit (accumulated)

Then AMRAP in 3 minutes (taken for Crossfit Invictus)

  • 10 x Dumbbell Snatches (total) @ 20kg
  • 10 x Box Jump Overs
  • 5 x Strict Pullups
  • Rest 3 minutes and repeat for 3 rounds starting the next round where you ended on the last

Results: For the AMRAP did 5 rounds plus 3 snatches.

Squat Cleans then Clean and Jerk, Toes to Bar and Burpees

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Warm up with 3 rounds of

  • 5 x Power Clean @ 65lb
  • 5 x Front Squat @ 65lb
  • 5 x Strict Press @ 65lb

Then every 2 minutes for 20 minutes do the following increasing weight each round (taken from Atomic Crossfit “The Right Stuff”)

  • 3 x Squat Clean

AMRAP in 10 minutes of

  • 5 x Clean and Jerk/Push Press @ 115lbs
  • 10 x Bar Hop Burpees
  • 15 x Toes to Bar

Results: For the Squat Clean got up to 140lb.  For the AMRAP, 3 rounds plus 6 reps.