''The Illegitimate AMRAP'' (05.23.2012)

Warm-up Drills (05.23.2012)
Row 500m
3 Rounds of
7 x Med Ball Cleans
7 x Burpees
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''Deadlift/Front Squat Make-up or Bench Press 3-3-3+'' (05.23.2012)
Make-up a heavy training day from earlier this week that you would consider a personal priority in the overall development of your fitness/power/strength or move through the 3-3-3+ progression for Bench Press if you are caught up.

''The Illegitimate AMRAP'' (05.23.2012)
20:00 of tough love...
What? You'll see.

Notes: Be prepared to work, be prepared to adapt.

1-Rep Maximum/Percentage Calculator
Mobility WOD

CrossFit Endurance WOD (05.23.2012)
''24 Minute Pyramid''
Swim, Bike, Run, or Row (C2)
4min on x 2min off,
5min on x 2min off,
6min on x 2min off,
5min on x 2min off,
4min on x Done!

Cover as much distance as possible on each work interval.

Post distances and totals to comments.


morgan said...

bench - 110 x 7

Illegitimate AMRAP - 8 rounds / 13 reps

R.I.P. Samy's beard.

jacob.r.king said...

FS 115x3

Illegitimate AMRAP- 5 rounds / 4

Anonymous said...

Bench 3,3,3+
75x5, 95x5, 110x3
130x3, 150x3, 165x8

Illegitimate AMRAP
7 rounds, 34 reps


Justin said...

FS 230 fail

Illegitimate AMRAP - 6 rds 31 HSPU

- Beiber

Mtn Rob said...

deadlift 5,3,1+

280lb x 3

5 rnds 45lb DBpushpress 46 reps

Anne said...

Hey!!! It's hard for me to follow if its not posted!!!! Dont make me cry....all the way from AFG

Anonymous said...

KBDL 35#x5
Illegitimate AMRAP-5 rounds
200m run/10#DBPP
Mrs SB

Michelle said...

Bench 95# x 2.5 haha

66 + 400m

Michelle said...

I added up the # of stink bugs I did not the rounds...

Anonymous said...

Front squat 115x2
Illegitimate AMRAP
7 rounds + 51 stink bugs


Anonymous said...

P.S. Good luck Dan and Tiffany this weekend!!


Anonymous said...

Damn the workout not being posted!

Michelle Jacob said...

50# Front Squat.

4 rounds / 40 stink bugs.

Jay said...

Deadlift 345 x 7

Illegitimate AMRAP
7 rounds 52 HSPU's


Meg said...


Illegitimate AMRAP
6 rnds + 400 (35 HSPU-1ab mat)

Anonymous said...

Bench press 225 x 2
Front squat 245 x 3
AMRAP 4 Rds + 200m run (68 reps) 35# DB push press

Good luck to Danny and Tiff in their Crossfit Regionals journey!

Mike V.

Joshua said...

Bench Press 3,3,3+

The Illegitimate AMRAP
9 Rounds/ 25x HSPU

Gene said...

The Illegitimate AMRAP
6 rounds 1800m run
71 stink bugs

Bench press 3-3-3+
5 65
5 85
3 100
3 125
3 140
3+ 165 achieved 4x reps

Anonymous said...

7 rounds/ 20 HSPU
Bench 200 x 6
Jeff B

Anonymous said...

Good Luck Dan and Tiffany!