“Five Minute Major”
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters
Dumbbells: (50’s/35’s)
[Kilos = 22.5/15]
*Score = Sum Total Rounds + Reps
“Ergalicious”
10 Rounds For Time:
250/200 Meter Row
500/400 Meter Bike
Rest 1 Minute Between Rounds
*Time Cap = 35 Minutes
*Score = Time it takes to complete the workout including rest
5 Rounds on the 3:00:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
*Score = Heaviest Load
“Do It”
For Time:
60 Deadlifts (115/85)
45 Hang Power Cleans (115/85)
30 Push Jerks (115/85)
[Kilos = 52/38]
*Score = Time it takes to complete the workout
“Iron Man”
Partner WOD (Teams of 2)
For Time:
800m Run
8 Rounds of:
40 Dubs
20 Wallballs(20/14)
10 HRPU/HSPU
400m Run
4 Rounds of:
40 Dubs
20 Wallballs
10 HRPU/HSPU
200m Run
2 Rounds of:
40 Dubs
20 Wallballs
10 HRPU/HSPU
*Athletes will complete runs together
*Athletes will alternate rounds, rounds are total not per person
Score= Time to Complete
On the Minute x 10:
1 Snatch
*Score = Heaviest Load
“Snake Eyes”
AMRAP 12:
3 Power Snatches (95/65)
3 Chest to Bar Pull-ups/ Strict Pull ups
3 Box Jumps (30″/24″)
6 Power Snatches (95/65)
6 Chest to Bar Pull-ups/ Strict Pull Ups
6 Box Jumps (30″/24″)
…
Add 3 Reps Each Round
[Kilos = 43/29]
*Score = Rounds + Reps
“Juggernaut”
For Time:
Partition movements & reps as desired
300 Russian KBS(53/35)
200 Ab-Mat Sit-Ups
100 Deadlifts(135/95)
Score=Time to Complete
“Going Nowhere”
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (155/105)
[Kilos = 70/48]
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (135/95)
[Kilos = 61/43]
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (115/85)
[Kilos = 52/38]
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (95/65)
[Kilos = 43/29]
*Score = Sum Total Reps
Build to A Heavy Single Clean & Jerk
*Score = Heaviest Load
“Grace”
For Time:
30 Clean and Jerks (135/95)
[Kilos = 61/43]
*Score = Time it takes to complete the workout
“Threefer”
3 Rounds For Time:
1,000/800 Meter Bike
20 Toes to Bar
30 Hang Dumbbell Snatches (50/35)
40 Air Squats
50-ft. Single Dumbbell Overhead Walking Lunges (each arm)
[Kilos = 22.5/15]
*Hang Dumbbell Snatches: Switch hands every 5 reps
*Score = Time it takes to complete the workout
“ETA”
Partner
Team of 2
For Time:
100 Box Jump Overs (24″/20″)
2,000/1600 Meter Row
100 Wall Balls (20/14)
20 Rope Climbs (15-ft.)
100 Wall Balls (20/14)
2,000/1600 Meter Row
100 Box Jump Overs (24″/20″)
*Score = Time it takes to complete the workout
Vette City CrossFit 