AMRAP in 17 minutes
From 0:00-6:00, AMRAP of:
20 Air Squats
19 Burpees
5 minutes Rest
Then from 11:00-17:00, AMRAP of:
24 Sit-Ups
7 Push-Ups
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 17 minutes
From 0:00-6:00, AMRAP of:
20 Air Squats
19 Burpees
5 minutes Rest
Then from 11:00-17:00, AMRAP of:
24 Sit-Ups
7 Push-Ups
AMRAP (with a Partner) in 15 minutes
From 0:00-4:00:
Max Hand-Release Push-Ups
Max Kettlebell Sumo Deadlift High-Pulls (24/18 kg)
(alternate between movements, switch as desired)
1 minute Rest
From 5:00-8:00:
Max Synchronized Air Squats (partners grip wrists)
1 minute Rest
From 9:00-11:00:
Partner A Max Row (calories)
Partner B run 400 meters
From 11:00-13:00:
Partner B Max Row (calories)
Partner A run 400 meters
Finally, from 13:00-15:00:
Max Pull-Ups (partners alternate each minute)
EMOM in 12 minutes
Odd Minutes:
6 Back Squats (275/205 lb)
Even Minutes:
12 4-Count Mountain Climbers
AMRAP in 11 minutes
1 minute Power Cleans (135/95 lb)
1 minute Front Squats (135/95 lb)
1 minute Deadlifts (135/95 lb)
1 minute Push Presses (135/95 lb)
1 minute Back Squats (135/95 lb)
1 minute Rest
1 minute Push Jerks (135/95 lb)
1 minute Overhead Squats (135/95 lb)
1 minute Pendlay Rows (135/95 lb)
1 minute Strict Press (135/95 lb)
1 minute Power Snatches (135/95 lb)
AMRAP in 20 minutes
7 Chest-to-Bar Pull-Ups
77 Double-Unders
2 Squat Clean Thrusters (170/125 lb)
28 Sit-Ups
Buy-In:
13 Bench Presses (170/125 lb)
AMRAP in 12 minutes
12 Box Jumps (24 in/20 in)
6 Thrusters (95 lbs/65 lb)
6 Bar-Facing Burpees
EMOM For As Long As Possible
5 Hang Power Cleans (135/95 lb)
5 Front Squats (135/95 lb)
5 Box Jump Overs (24/20 in)
Continue with this pattern, adding 1 rep to each movement every round.
AMRAP in 20 minutes
250 meter Run
48 Box Jump Overs (24/20 in)
21 Wall Ball Shots (20/14 lb)
14 Toes-to-Bars
AMRAP (in a team of 5) in 17 minutes
3 Rounds of:
1 minute Double-Unders
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (50/35 lb)
1 minute Push-Presses (70/50 lb)
1 minute Box Jumps (24/20 in)
1 minute Rest
Three 5-Minute AMRAPs in 21 minutes
From 0:00-5:00, AMRAP of:
15 Hang Clean and Presses (115/75 lb)
50 Double-Unders
Rest 3 minutes
From 8:00-13:00, AMRAP of:
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Hand Release Push-Ups
Rest 3 minutes
Finally, from 16:00-21:00, AMRAP of:
15 Thrusters (75/55 lb)
15 Burpee Box Jump Overs (24/20 in)