EMOM (with a Partner) in 20 minutes
5 Thrusters (95/65 lb)
5 Burpees
While partner hangs from Pull-Up Bar
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Similar Wods
Friday 210521
Friday 210521
PairUP ThrowDOWN
For time, with a partner:
30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m run
Rest 5 minutes, then:
10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters,
30 pull-ups
400 run
Time cap: 35 minutes
♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters
Post time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.
Workout Variations
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster
(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees
Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Heartbreaker, Dream Maker
AMRAP Ascending Ladder (with a Partner) in 10 minutes
2 Wall Ball Shots (20/14 lb) - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) - Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 2
6 Synchronized Burpees
etc...
Monday 231016
Monday 231016
6-9-12-9-6 reps for time of:
Thrusters
Weighted pull-ups
Burpees-over-bar
♀ 95-lb thrusters, 35-lb pull-ups
♂ 135-lb thrusters, 50-lb pull-ups
Post time to comments.
Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, begin today’s session with heavy front squats.
Front squat 3-3-3-3-3 reps
*Build to a heavy set of 3 for the day.
Post loads and time to comments.
Scaling:
Reduce the weight on the thrusters and pull-ups in order to keep moving with minimal rest.
Intermediate option:
6-9-12-9-6 reps for time of:
Thrusters
Weighted pull-ups
Burpees-over-bar
♀ 75-lb thrusters, 25-lb pull-ups
♂ 115-lb thrusters, 35-lb pull-ups
Beginner option:
6-9-12-9-6 reps for time of:
Thrusters
Assisted pull-ups
Burpees
♀ 22-lb thrusters
♂ 35-lb thrusters
EOD 130
For Time (with a Partner)
65 Front Squats (135/95 lb)
65 Kettlebell Swings (2/1.5 pood)
16 Lateral Partner Over Burpees
65 Hang Power Cleans (135/95 lb)
65 Single Kettlebell Push Presses (1.5/1 pood)
16 Lateral Partner Over Burpees
65 Chest-to-Bar Pull-Ups
65 Box Jumps (30/24 in)
16 Lateral Partner Over Burpees
65 Push-Ups
65 Pendlay Barbell Rows (135/95 lb)
16 Lateral Partner Over Burpees
Each partner wears a Weight Vest (10/7 lb)