AMRAP 6

1000/800m Row
12 Front Squat
Max Bar Facing Burpees

AMRAP 6

1000/800m Row
12 Front Squat
Max Burpee To target ( 6 " )

AMRAP 6

1000/800m Row
12 Front Squats
Max Burpee Pull Ups

AMRAP 6

1000/800m Row
12 Front Squats
Max Burpee Box Jumps 24"/20"

70/47,5kg

• Settle into a pace on the rowe that you'll be able to hold for about 4:00 during each AMRAP. This is likely about 5-10 s slower than you 2k pace. This is more of recovery row than a place to push.

• You are likely going to bank bank more reps in the beginning of this workout than the end. Even though this is the case let's still put our full effort and focus on the burpees each amrap as these are what contributes to our score.

10 Minutes of Jump Rope Or Single Leg Skill Practice

Emom10, alternate between a & b:
a) 10-15 plate sit up
b) 20-30 russian twist

For time:
20-18-16-...-4-2 Db Snatch (22,5 / 15)
10-9-8-...-2-1 Wallball (9 / 6)

TC: 12 min

Got the inspiration from this blog: http://crossfitchronicle.blogspot.com/2010/01/man-maker-madness.html

I didn't have a medicine ball so I subbed in air squats.

50 Air Squats
50 Sit Ups
30 Man-Makers
30 Air Squats
30 Sit Ups
20 Man-Makers
20 Air Squats
20 Sit Ups
10 Man-Makers
10 Air Squats
10 Sit Ups

Men's RX is 35lb dumbbells, I used 25lb dumbbells.

Would have preferred to make it to the box today and start the new year right, but happy with the workout.

For Time:

Buy in Row 1000/900m

3 Power Clean 80/55kg
9 Devils Press
2 Power Clean 90/65kg
9 Devils Press
1 Power Clean 100/75kg
9 Devils Press

Cash Out Row 500/450m

4x3 Segmented Snatch Deadlifts @90-100% 1RM Snatch
- Rest 2-3min btw sets.

This will be performed with a 3 sec pause at mid shins and another 3 sec pause at right above the knees, before finishing at the extended hip position. Return the bar to the floor with control and hang on to the bar throughout the 3 reps. Use straps if you have them.

A,
Push Press 1x1

Use the heaviest weight you can for the set.

B,
Teams of 2 - for time:
50 Med Ball Cleans, 9/6kg
10 Bar Muscle-ups
40 Med Ball Cleans,
8 Bar Muscle-ups
30 Med Ball Cleans,
6 Bar Muscle-ups
20 Med Ball Cleans,
4 Bar Muscle-ups
10 Med Ball Cleans,
2 Bar Muscle-ups

Complete in teams of 2.

One partner starts on the medball clean while the other starts on the bar muscle up. Switch exercises only after both have completed their work.

Goal: Sub 17 min

C,
3 rounds for quality of:
10 L/10 R Plate External Rotations, pick load
5 Prone Snow Angels
5 L/5 R Single Arm Tempo Dumbbell Strict Press, pick load

Single Arm Tempo Dumbbell Strict Press- 3 secs down and up

A,
Clean & Jerk 3-3-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
7 rounds for time of:
7 Hang Power Clean & Jerks, 61/43kg
49 Double Unders

Goal
Sub 12 min

C,
For quality:
Sled Push, pick load, 400 m
Light

3x3min AMRAP

30/22 Cal row
Max distance of hs walk

-after 10m change direction
-minimum 2m unbroken at a
time

Rest 1min between rounds
RPE 4-5
Target: Aim for same pace in
each AMPRAP