2 rounds:
10 squat clean and jerks (115/65)
20 pull-ups
Rest 1 minute
2 rounds:
10 power snatches (115/65)
20 box jumps
Tag Archive: box jump
For time:
24 deadlifts (245/115)
24 wall balls
24 box jumps
24 ring dips
24 box jumps
24 wall balls
24 cleans (135/65)
AMRAP in 12 min:
4 Kettlebell Snatch (one arm – L)s, 1.5 pood
4 Kettlebell Snatch (one arm – R)s, 1.5 pood
4 L Sit Pull Ups
4 Box Jumps, 36 in
Bear Crawl, 60 ft
Record rounds completed to comments.
“Fight Gone Bad”
Three rounds of:
Wall-ball (20/14lbs)
Sumo deadlift high-pull (75/45lbs)
Box Jump (20″)
Push-press (75/45lbs)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
50 overhead lunges (45/25 lbs plate)
40 pull-ups
30 box jumps
20 burpees
10 snatches (95/45)
“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
Post time to comments.
or …
For time:
20 Deadlifts, (body weight)
20 Box jumps
20 Kettlebell swings (1.5/1)
20 Knees to elbows
20 Sit-ups
20 Pull-ups
20 goblet squats (1.5/1 kettlebell)
20 Wall ball shots (20/14 pound ball)
20 Steps Walking lunge
20 Burpees