Five 2-Minute AMRAPs in 12 minutes
AMRAP in 2 minutes
50 Double-Unders
10 Dumbbell Power Cleans (2x50/35 lb)
Max Reps Wall Ball Shots (20/14 lb)
Rest 1 minute between each AMRAP
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Five 2-Minute AMRAPs in 12 minutes
AMRAP in 2 minutes
50 Double-Unders
10 Dumbbell Power Cleans (2x50/35 lb)
Max Reps Wall Ball Shots (20/14 lb)
Rest 1 minute between each AMRAP
AMRAP For As Long As Possible
10 Chest-to-Bar Pull-Ups
10 Dumbbell Squat Cleans (2x50/35 lb)
10 calorie Row
Add 2 reps to each movement per round until failure.
AMRAP in 20 minutes
1 Power Clean (90% BW)
3 Front Squats (90% BW)
3 Push Presses (90% BW)
1 Clean-and-Jerk (90% BW)
1 minute Rest
AMRAP in 12 minutes
2 Barbell Complexes (135/95 lb)*
8 Chest-to-Bar Pull-Ups
24 Double-Unders
From 12:01-17:00, establish:
1 rep max Snatch
*1 barbell complex comprises of:
1 Power Clean
1 Hang Squat Clean
1 Thruster
1 Push Jerk
AMRAP in 25 minutes
11 Chest-to-Bar Pull-Ups
2 Deadlifts (315/205 lb)
10 Handstand Push-Ups
EMOM For As Long As Possible
Minute 1: 1 Chair Dip
Minute 2: 2 Chair Dips
Continue with this pattern, adding 1 rep every minute for as long as possible.
AMRAP in 30 minutes
20 meter Right Arm Kettlebell Farmer's Carry (70/53 lb)
10 Dumbbell Thrusters (2x50/40 lb)
20 meter Left Arm Kettlebell Farmer's Carry (70/53 lb)
10 Chest-to-Bar Pull-Ups
5 Wall Walks
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
AMRAP in 7 minutes
7 Power Snatches (95/65 lb)
20 Alternating Forward Lunges