CrossFit: Partner WOD
A.) 10min. AMRAP: (“Yo go, I go style”)
5 Burpees
5 Power Snatch 95/65
5 Toes To Bar
B.) 10min. AMRAP: (“Yo go, I go style”)
5 Burpees
5 Power Clean 145/95
5 Toes To Bar
C.) 10min. AMRAP: (“Yo go, I go style”)
5 Burpees
5 Deadlifts 195/125
5 Toes To Bar
Cool Down:
2 min easy cardio
Sweat:
Teams of 2: (Only 1 person works at a time)
30min. AMRAP:
100 Double Unders (each for this one)
100 Cals of Choice
80 Alt. DB Snatches 50/35s
80 Sit-Ups
60 DB Power Cleans 50/35s
60 Push-Ups
40 DB Russian Twists with your DB
40 DB Push Press 50/35s
HIBB:
A.) 5 Rounds:
6-8 Barbell Bench Press (heavy as possible 3 sec eccentric)
immediately into;
1 min Pull Ups
Rest 2 min
Rest 5 min
B.) 3 Rounds:
8-10 Reps Single Arm Incline DB Bench Press
(Heavy as possible, 3 sec eccentric)
immediately into;
1 min Barbell Biceps Curl (45/35)
Rest 2 min
Rest 5 min
C.) 3 Rounds:
1 min. Close Grip push ups holding DBs
immediately into;
1 min of alternating DB Hammer Curls (same DB’s)
Rest 1 min
3min. Rest Between Each Section
If you get 20 rounds total at any point on a single station, you can stop.
ADV option: For any AMRAP, you may switch the TTB for 2 Muscle Ups instead
** Your partner must complete a full round before you go!