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20 Fat Burning AMRAP Kettlebell Workouts for CrossFit Athletes

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16. AMRAP Kettlebell Workouts – BULLFROG 811GS

AMRAP in 29 minutes
Buy-In: 811 meter Run
Then AMRAP in remaining time:
8 Pull-Ups
11 Push Presses (135/85 lb)
8 Box Jumps (24/20 in)
11 Kettlebell Swings (53/35 lb)
8 Toes-to-Bars
11 Power Cleans (135/85 lb)
8 Burpees
On a 29 minute clock, start by completing the buy-in Run. Immediately after the Run, in the remaining time, complete as many rounds as possible (AMRAP) of the work in the order written.

Score is the total number of rounds and repetitions completed of the AMRAP portion of the workout before the 29 minute clock stops.


17. AMRAP Kettlebell Workouts – BLACKJACK ASSAULT

AMRAP in 21 minutes
21 calorie Assault Air Bike
21 Kettlebell Swings (53/35 lb)
21 AbMat Sit-Ups


AMRAP in 28 minutes
2 mins of Burpee Box Jumps (24/20 in)
2 mins of Thrusters (65/45 lb)
2 mins of Sit-Ups
2 mins of Kettlebell Swings (35/26 lb)
2 mins of Rest
Perform max reps of each movement for 2 minutes before moving immediately to the next movement. Rest for 2 minutes after every round.


AMRAP in 20 minutes
18 Wall Ball Shots (20/14 lb)
18 American Kettlebell Swings (55/35 lb)
7 Power Cleans (135/95 lb)
12 Burpees
On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the work as written.

Score is the total number and rounds and repetitions completed when the 20-minute clock stops.


AMRAP (with a Partner) in 15 minutes
20 Deadlifts (275/185 lb)
40 Power Cleans (185/135 lb)
60 Wall Ball Shots (20/14 lb)
80 American Kettlebell Swings (70/53 lb)
100 Double-Unders
If you complete the ascending ladder, repeat in reverse
One Partner can work at a time. Split up work as you wish. On a 15 Minute Clock climb up the ladder to complete the 100 Double Unders – then retreat back down the ladder KB Swings, WBs, PCs, DLs – if you have enough time start climbing back up again. For example do 20-40-60-80-100, then 80-60-40-20, then 40-60-80-100, etc.

Push Jerk, Push Press and Strict Press – What is the difference?

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