Gym medium
  • Tracks
  • Amity CrossFit WODs
Sun Mon Tue Wed Thu Fri Sat

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Sep | 1

2

3

  • Bench Press (close grip) 4x4
  • AMRAP 20 mins: Ring Dips, Pull-ups, AbMat Sit-ups and Double Unders

4

  • Every 1 min for 10 mins: Hang Power Snatch
  • Back Squat : 8 Rep Max
  • AMRAP 6 mins: Assault Bike (Calories)s

5

  • 3 RFT: Burpees, 350 m, Dumbbell Snatches and Rows

6

  • Reverse Barbell Lunge 8-8-8
  • Single Arm Db Push Press 8-8-8
  • FT: Dumbbell Thrusters and Runs

7

  • Deadlift + Power Clean + Hang Power Clean : 6-6-6-6-6
  • 3 RFT: Hang Power Cleans and Burpees

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10

  • Every 1 min for 10 mins: Hang Power Snatch + Power Snatch
  • Back Squat : 6 Rep Max
  • AMRAP 6 mins: Assault Bike (Calories)s

11

  • Bench Press (close grip) 4x4
  • Every 2 mins for 20 mins: Push-ups and Dumbbell Snatches

12

  • Chipper: Rows, Assault Bikes, 800 m and 4 more

13

  • Reverse Barbell Lunge 6-6-6
  • Single Arm Db Push Press 6-6-6
  • 5 RFT: Wall Balls and Double Unders

14

  • Deadlift + Power Clean + Hang Power Clean : 5-5-5-5-5
  • 4 RFT: Burpees, Kettlebell Swings and 200 m

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Oct | 1

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