Wednesday Workout: AMRAP 10s

Our friends at Airrosti will be giving complimentary pain and injury assessments on Feb 5 from 8-11am!  Sign up HERE to reserve your spot.  Thanks!

WOD

Level 1

AMRAP 10:

  • Row x 250m
  • Hang Dumbbell Snatch x 20 (10/side)
  • Lunge x 20 (10/leg)

Rest 5 Minutes

AMRAP 10:

  • Run x 200m
  • Russian Kettlebell Swing (40/20) x 20
  • Box Jump Step Down (18/12) x 20

Level 2

AMRAP 10:

  • Row x 250m
  • Dumbbell Snatch (55/35) x 20 (10/side)
  • Lunge x 20 (10/leg)

Rest 5 Minutes

AMRAP 10:

  • Run x 200m
  • Kettlebell Swing (53/35) x 20
  • Box Jump Step Down (24/20) x 20

Notes: Try to pace each one at 85-90% – I.e. Rowing should be consistent pace on first one.

ANNOUNCEMENTS/UPCOMING EVENTS

  1. Register for the 2015 CrossFit Games Open!
  2. Airrosti pain and injury assessment

6 thoughts on “Wednesday Workout: AMRAP 10s

  1. 3+73m, 2+30rx

  2. 3+16 snatches, 3+run in 10:36

  3. 3+6 snatchs, 3 in 9:45 and + 5 kb swings

  4. 3 + 36m, 3 + 5 Rx

    Did the WODs in reverse order.

  5. 3 with a bit of time left over @ 30#
    3 + 5 calories on the airdyne – subbed 8 calories on airdyne for the run, the rest rx

  6. On Saturday:
    WOD 1: 3 + 121m @45#
    WOD 2: 2 + 11 with Box Step Ups

    Got gassed on the second AMRAP, and the box step ups were definitely slowing me down

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