10 Weakness Destroying AMRAP Workouts for CrossFit Scaled and Foundations Athletes

5 THREE WISE MEN

Three AMRAPs in 16 minutes

AMRAP in 4 minutes

• 5 Hang Squat Snatches (135/95 lb)
• 10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes

• 10 Power Cleans (135/95 lb)
• 20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes

• 15 Box Jump-Overs (24/20 in)
• 30 Wall Ball Shots (20/14 lb)

Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each.

Score is the cumulative total number of reps completed for all three parts of the workout.

Scaling

Rx weights are shown above
The “Scaled” version uses a 95/65 lb barbell
The “Elite” version uses a 185/135 lb barbell

Source: Stevie D Photography

6 ASGARD STRENGTH

AMRAP in 19 minutes

From 0:00-8:00, EMOM of:

• 2 Asgard Complexes (2×20/16 kg)*

Rest 3 minutes

From 11:00-19:00, AMRAP of:

• Asgard Complexes (2×20/16 kg)*

*1 Asgard Kettlebell Complex consists of: 1 Dead Curl, 1 Strict Press, 1 Bent Over Row, 1 Left Renegade Row, 1 Right Renegade Row, and 1 Deadlift

Every minute on the minute perform two repetitions of the Asgard strength complex and rest for the remainder of the minute, start again on the next minute, and so on. Three minutes rest, then perform the Asgard strength complex for as many reps as possible.

Scoring

Every two reps of the complex competed within the minute for task 1 counts as 1 point add the total of complex reps from task 2.

Scaling

For Beginners, work with one kettlebell. Replace the renegade rows with a row and scale the weight to 12/8 kg.