12min AMRAP

Double Trap Slap

Deadlift 10 reps @ 50% 8 reps @ 60% 6 reps @ 70% 4 reps @ 80% 2 reps @ 90% Rest 3 min between sets Amrap 12 min: 6 HSPU 9 deadlifts (225/155) 12 box jumps (24/20) **Sign up for the CF Open soon; check out more details in the Announcement link above.

Picture Perfect

Every minute on the minute for 15 minutes: 1 squat clean * start at 65% 1RM and over the course of the 15 minutes work up to your heaviest weight for the day.  Athlete MUST add weight each minute. Amrap 12 min: 5 power cleans 25 Double Unders 5 strict HSPU

Spy Game

EMOTM 12 min: Set 1: 1 rope climb Set 3: 30 double unders Set 3: 30 sec front leaning rest Set 4: 10 single arm KB snatch (5 ea) AMRAP in 12 min: 5 power cleans (155/110) 10 ring dips 15 KB swings (53/40)

The Upside Down

Every 90 sec until you complete 4 sets at each station Station 1- 6 Deadlifts (80-85%) Station 2 – 6 strict chin-ups Station 3- 6 Glute ham curls AMRAP 12min: 12 dumbbell lunges (stationary) 9 T2B 6 strict HSPU

Zombeavers

Every 90 sec for 8 sets: Push press x 3 @ 75-80% 1RM AMRAP 12 min: 4 squat cleans (185/125) 8 pullups 12 hspu

Old Man Time

Every 2 minutes for 10 minutes: Push press x 2 @ 80-85% Every minute on the minute for 5 minutes: Jerk x 1 @ 90% AMRAP 12 min: 5 OHS (135/95) 10 pullups 20 double unders

Sound of Silence

3 sets not for time: 30 double unders 12 T2B 14 alt pistols MetCon – 3 sets of: 5 min AMRAP 500m row 40 KB swings Max reps T2B Rest 5 min between sets.

Checkmate

Every 2 minutes for 10 minutes: Strict Press x 3 Every 3 minutes for 6 minutes: Max reps at 85% 1RM AMRAP 12 min: 5 C2B 10 wall ball (20/14) 20 double unders