Tag Archives: AMRAP

Workout of the Day – Thursday 6/22/17

22 Jun

“THE VILLAR HAUSER VAMRAP”

AMRAP in 15 min of:

4 Bar Muscle-ups (sub: 8 Pull-ups and 8 Ring-dips)

6 Burpee Box Step-ups (24/18)

4 Handstand Push-ups (sub: 6 Strict Dumbbell Presses)

6 Burpees

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Workout of the Day – Monday 6/19/17

19 Jun

OVERHEAD PRESS: 

5 – 5 – 5 – 5 – 5

then

Weighted Pull-ups:

1 – 1 – 1 – 1 – 1

then

AMRAP in 10 min of:

10 Overhead Squats (95/65)

20 Push-ups

30 Double-unders

Extra Credit

Hang Power Cleans:

5 – 5 – 5 – 5

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Workout of the Day – Sunday 6/18/17

18 Jun

FOR TIME: 

21 – 15 – 9 of:

Shoulder-to-Overhead (115/85)

Pull-ups

then 

Find 1 rep max for each:

Shoulder Press

Push Press

Push Jerk

then

AMRAP in 12 min of:

5 Power Cleans (155/115)

15 Wall Ball

10 Bar-over Burpees

4 Dumbbell Squats Snatches (40/30)

CROSSFIT 323 WOD RESULTS – 6/18