AMRAP 10
100m Walking lunges with 45/25# plate OH
30 Weighted sit ups with 45/25# plate
100m = 9 times across the box (36ft)
6ft OH lunge = 1 rep
How to situp with plate:
https://youtu.be/y-BkLY8jyuw
EMOM 12
Min 0,3,6,9 – 10/8 Cal Row
Min 1,4,7,10 – 50 DU
Min 2,5,8,11 – 10 Box Jump 24/20″
Do WB shots to 10ft/9ft target @20/14# for the rest of each minute.
Total score= Total WB – Any miss reps of row, DU and BJ
AMRAP 10
100m Walking lunges with 45/25# plate OH
30 Weighted sit ups with 45/25# plate
100m = 9 times across the box (36ft)
6ft OH lunge = 1 rep
How to situp with plate:
https://youtu.be/y-BkLY8jyuw
As teams of 2,
For time,
Complete 2 rounds of
100 Cal Row (Switch every 25)
50 HSPU (Total)
Then
Complete 4 Rounds of
50 DU (each)
50ft Synchronized One-arm DB OH lunges
** Only one athlete can work at a time except lunges.
(40min)
EMOM 20
Min 0,5,10,15 – 10/8 Cal row
Min 1,6,11,16 – 10/8 Box Jump 24/20″
Min 2,7,12,17 – 10/8 Cal Bike
Min 3,8,13,18 – 10/8 Burpee to 6″ target
Min 4,9,14,19 – 10/8 WB shots 10/9ft 20/14#
For time,
3 Rounds of
30 KB Swings 1.5.1 pood
20 Triple unders
400m Run
(18min)
Endgame: Week4
5 second isometric hold at mid shin then 10 second isometric hold at mid thigh.
(15min)
In Week 1, work at 82% of your 1RM Snatch for 4 sets.
5 second isometric hold at mid shin then 10 second isometric hold at mid thigh.
Target 10kg (22#) increase / week if work sets are above 100kg (220#).
Target 5kg (11#) increase / week if work sets are below 100kg (220#).
(15min)
Start the first round@75% of 1RM C&J, then add 5# each round.
“Freestyle Fran”
45 reps of each for time:
Thrusters 95/65
Pull-up
**Partition as needed to complete 45 reps of each exerciser as quickly as possible.
Read “Fooling Around With Fran” to help strategize.
http://journal.crossfit.com/2005/03/fooling-around-with-fran-by-gr.tpl
(11min)
Endgame: Week4
(15min)
In Week 1, work at 65% of your 1RM Clean & Jerk for 4 x 1+1+2.
In Week 2, apply target weight increase and complete 3 sets of 1+1+2.
In Week 3, apply target weight increase and complete 4 sets of 1+1+1.
In Week 4, apply target weight increase and complete 3 sets of 1+1+1.
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).
(15min)
Pause at the bottom of the squat for 3 seconds on each rep.
Week 1, work to a 2RM (Target approximately 75% of your 1RM Front Squat). Then decrease by 10% for Drop Sets 2×2.
In Week 2, work to a 2RM (Target a 5kg / 11# increase over week 1). Then decrease by 10% for Drop Set 1×2.
Week 3, work to a 1RM (Target approximately 80% of your 1RM Front Squat). Then decrease 10% for Drop Sets 2×1.
Week 4, work to a 1RM (Target a 5kg / 11# increase over week 3). Then decrease 10% for Drop Set 1×1.
AMRAP 12
3 Snatch 135/105
6 C&J 135/105
9 C2B pull-ups
54 DU
Compare to 10/17/18
Endgame: Week4
https://youtu.be/bsMY2iDvkbk
(15min)
In Week 1, work at 80% of your 1RM Snatch for 5×1.
In Week 2, apply target weight increase and complete 4×1.
In Week 3, apply target weight increase and complete 4×1.
In Week 4, apply target weight increase and complete 3×1.
Target 5kg (11#) increase / week if work sets are above 100kg (220#). Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).
(15min)
In Week 1, work to a 5RM (Target approximately 85% of 1RM Back Squat). Then drop 10% for Drop Sets 2×5.
In Week 2, work to a 5RM (Target a 5kg / 11# increase over Week 1). Then drop 10% for Drop Sets 2×5.
In Week 3, work to a 4RM (Target approximately 87% of 1RM Back Squat). Then drop 10% for Drop Sets 2×4.
In Week 4, work to a 3RM (Target a 5kg / 11# increase over week 3). Then drop 10% for Drop Sets 2×3.
For time,
21-15-9 reps of
Power snatch 95/65
Burpee Box Jump over
(14min)
