150 Single unders /100 double unders
36 DB snatch - @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5
28 DB Overhead lunges - @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5
24 DB Hang power clean - @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5
20 KB swings - @16/24 Intermediate: @24/32 RX: @28/40
TC: 19
"For Time – Double Down Dumbbell & KB Chipper"
This 2-round for time WOD blends jump rope, dumbbell cycling, overhead lunges, and KB swings for a full-body strength & conditioning challenge.
2 Rounds For Time:
150 Single Unders / 100 Double Unders
36 Dumbbell Snatches @12.5/17.5 (Intermediate: 15/20 | RX: 17.5/22.5 kg)
28 Dumbbell Overhead Lunges
24 Dumbbell Hang Power Cleans
20 Kettlebell Swings
Beginner: 16/24 kg
Intermediate: 24/32 kg
RX: 28/40 kg
Time Cap: 19 minutes
This workout is about smooth cycling, grip endurance, and efficient transitions. The combo of overhead lunges and hang power cleans will challenge your midline and shoulder stability under fatigue.
barbell chipper workout, burpee over bar workout, double under workout, front squat workout, ladder style crossfit wod, overhead squat workout, Power Snatch workout, pull-up workout, thruster workout, toes to bar workout
For time
1 Power snatch
2 OH squat
3 Burpees over bar
4 Front squats
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters
Devils press workout, double kettlebell clean workout, handstand push-up workout, pike push-up workout, pistol squat workout
For time
2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean
Double DB devils press
A variation of pistol squats (bench or band) / Pistol squats
chest to bar workout, Deadlift workout, pull-up workout, thruster workout
3 rounds:
21 Deadlift
15 Thrusters
9 Ring rows/Pull ups/Chest to bar
1 min pause
air squat workout, bike erg workout, gymnastics conditioning wod, kettlebell push press workout
5 rounds:
2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press
25 Air squats
Burpee workout, crossfit for time workout, dumbbell hang clean workout, dumbbell thruster workout, handstand push-up workout, pike push-up workout
For time | 3-6-9-12-15
Pike push ups /Handstand push ups
Double DB Hang power clean
Double DB thrusters
Burpees
