10 Double DB snatch - @2x10/15, intermediate: @2x12,5/17,5 RX: @2x15/20
10 Double DB deadlift - @2x10/15, intermediate: @2x12,5/17,5 RX: @2x15/20
*Every time you set the dumbbells down, do 5 burpees over the dumbbells.
"AMRAP 6 – Don’t Drop It!"
This 6-minute AMRAP is all about dumbbell discipline and a whole lot of pain if you slip up.
You’ll cycle through:
10 Double Dumbbell Snatches
10 Double Dumbbell Deadlifts
BUT — every time you set the dumbbells down, you owe 5 burpees over the dumbbells.
That’s right. Put ‘em down, pay the price. Your forearms will scream. Your legs will tremble. And your heart rate? Sky-high.
The goal? Hang on, move fast, and avoid the burpee tax like your life depends on it.
Burpee workout, goblet step-up workout, kettlebell overhead lunge workout, kettlebell snatch workout, pistol squat workout, pull-up workout, ring row workout, wall walk workout
AMRAP 17
15 Alternating KB overhead reverse lunges
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups
15 KB snatch
abmat sit-up workout, burpee over rower workout, emom crossfit workout, rowing workout
AMRAP 16
Row for meters
E2MOM: alternate between 10 AB-mat sit ups / 4 Burpee over rower
double under workout, dumbbell clean and jerk workout, dumbbell step-up workout, kettlebell snatch workout, russian twist workout, single under workout, wall ball workout
AMRAP 4
75 Single unders/50 double unders
14 KB snatch
AMRAP 4
24 Wallballs
24 Russian twist w. wallball
AMRAP 4
14 DB step ups
14 DB clean & jerk
cluster workout, crossfit amrap wod, double under workout, front rack walking lunge workout, jump rope workout, rope climb workout, rope pull workout, wall walk workout
AMRAP 16
1 rope pulls/rope climbs
20 m front rack walking lunges
3 Wall walks
4 Clusters
50 single unders / 50 double unders
abmat sit-up workout, amrap crossfit wod, goblet lunge workout, kettlebell swing workout, pistol squat workout, rowing workout
AMRAP 20
4-8-12-16-20...
Banded pistol squats /Pistol squats uden hjælp
KB swings @12/20 Intermediate: @16/24 RX: @20/28
AB-mat sit ups
KB reverse lunges i goblet
After every round do 12/15 cal Row
