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TimberWolf Crossfit – St.Paul – CrossFit WOD
“Variability” Part 1 (AMRAP – Rounds and Reps)
AMRAP 5 minutes:
3 Shoulder Presses @ 95/65 lbs
6 Burpees over the Barbell
9 V-Ups
–rest 1 minute before Part 2–
“Variability” Part 2 (AMRAP – Rounds and Reps)
AMRAP 4 minutes:
5 Push Presses @ 95/65 lbs
7 Burpees over the Barbell
9 V-Ups
–rest 1 minute before Part 3–
“Variability” Part 3 (AMRAP – Rounds and Reps)
AMRAP 3 minutes:
7 Push Jerks @ 95/65 lbs
8 Burpees over the Barbell
9 V-Ups
Max Distance Farmer Carry (Strength) (Distance)
For Max distance in 3 minutes:
3 min Max Distance Farmer Carry
*1 rep = 25ft down + 25ft back
*25ft turnarounds, Must complete 50ft unbroken at a time. If you drop before 50ft, the rep does not count and you must carry back to the 25ft start line.
*Target load is 50/35lb per hand with DB’s or KB’s
*Aim for 15+ reps
Extra Credit (Optional after class work) (No Measure)
Dumbbell (Incline) Bench Press
(20X1 tempo)
4 sets of 8-10 reps
Rest 2 minutes between sets
Dumbbell Tricep Kickback (video below)
(20X1 tempo)
3 sets of 12 reps
Rest 2 minutes between sets
