Quad AMRAPs

Went to a night class since the only morning class is 5:45am on Tuesday. It was kind of nice, even though I really like how I feel throughout the day when I workout in the morning.

Warm-up

5 rounds

  • 1m Russian Twists
  • 1m Plank

I used a 20# KB for the twists and got a total of 292 (counting each side) through the 5 minutes.

WODs

4 different 3:00 AMRAPs

At each station perform the buy-in exercise and reps. Then do max reps of another movement for the remaining time of the 3 minutes. Keep track of max reps for each station. Rest 2 minutes between stations.

  1. 20 Box Jumps
    -MAX DB power cleans
  2. 20 Burpees
    -MAX Push-ups
  3. 300m Run
    -MAX Ring Rows
  4. 20 KBS
    -MAX Wallballs

I used a 24 inch box for box jumps, 35# DBs for power cleans, a 53# KB for Russian swings, and a 20# MB for wallballs. I think my reps for the MAXs were 31, 41, 37, 35, but I might be off by a few on some of those.

Strength

Find 1 rep MAX for clean + thruster. We broke into groups by strength and formed lines to each take a shot at a weight before moving up. I think we went 65#, 85#, 105#, 125#, 145#, 165#. Those all went up pretty well for me. I was the only one left, so Matt pushed me to go for my body weight of 180#. I got the weight up with a power clean without too much trouble. I normally would do a full clean as it gets this heavy, but I knew I needed to squat for the thruster. The clean was a 15# PR. I went for the thruster and got it about half way over my head. I think if we had done this before the WOD I could have gotten it, but I was pretty fried. I’m thrilled about the clean PR especially since it was a power clean. 165# is a lot more than I’ve ever attempted with a thruster as well.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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