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.
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, T2B workout
2 rounds
20 Knee raises/knees to elbows/T2B
20 DB snatch
20 DB Goblet Squat
20 HR push ups
20 Burpee Box Jumps
box jump over workout, crossfit bike workout, dumbbell overhead squat workout, for time crossfit wod, pull-up workout, ring row workout, ski erg workout
Buy in: 500 m ski
4 rounds:
10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
barbell conditioning workout, crossfit for time workout, crossfit ladder workout, full body crossfit workout, high intensity crossfit wod, kettlebell swing workout, thruster workout, wall ball workout
AMRAP 6
3-6-9-12…
Barbell thrusters
Wallballs @14/20 lbs
KB swings
2 min pause
For time
25 Barbell thrusters
35 Wallballs @14/20 lbs
45 KB swings
bar muscle up workout, burpee pull up workout, crossfit kettlebell wod, for time workout, goblet lunge workout, hand-release push-up workout, kettlebell snatch workout, pistol squat workout
For time
14-12-10-8-6-4-2
Pistol squats (bench or band) / Pistol squats
KB snatch
Hand release push ups/HSPU
KB goblet reverse lunges
2 min pause
bodyweight crossfit workout, Burpee workout, double under workout, jumping lunge workout, push-up workout, toes to bar workout, v-up workout
6 rounds:
8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders
