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Saturday

230318

Workout of the Day

30

IQF Test 2

12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

♀ 50 lb
♂ 70 lb


Scaling:
Beginner-level athletes should reduce the dumbbell weight in order to move through this AMRAP with big sets and minimal rest. If you are unable to maintain a straight arm with the weight overhead in the walking lunges, move the dumbbell to the hang position.

Intermediate option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
20 crossovers

♀ 35 lb ♂ 50 lb

Beginner option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 walking-lunge steps, arm 2
40 single-unders

♀ 10 lb ♂ 15 lb

Comments on 230318

23 Comments

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Jerson Garcia
May 9th, 2023 at 2:12 am
Commented on: Class Plan: 2023 Individual Quarterfinal Test 2

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Jeffrey Howard
May 3rd, 2023 at 5:15 pm
Commented on: 230318

M/27/5'8"/175lb

CrossFit AFK


293 reps - Rx (Did at cruizing speed)

(edited)
Comment URL copied!
Marcin Szkiladz
April 13th, 2023 at 5:14 pm
Commented on: 230318

5 rounds rx

Comment URL copied!
Guillaume Jarlier
April 2nd, 2023 at 11:01 am
Commented on: 230318

3 rounds + 23 reps


Intermediate option with 24kg dumbell

Comment URL copied!
Christian Sader
March 28th, 2023 at 12:14 am
Commented on: 230318

3 rounds

22kg Db

crossovers ok

Comment URL copied!
Dan Morris
March 26th, 2023 at 9:56 pm
Commented on: 230318

Scaled to 35lbs and subbed 80 single jump ropes for 40 crossovers


3 rounds


44 / 6’0 / 190

Comment URL copied!
Michael Arko
March 26th, 2023 at 1:03 pm
Commented on: 230318

Nursing deltoid tendonitis.

25lbs dumbbell, 40 double-unders

4 rounds exactly


Disaster on rd.2: knot in the rope!!

Comment URL copied!
Lynette Vrba
March 24th, 2023 at 8:09 pm
Commented on: 230318

12-minute AMRAP:

8 dumbbell snatches, arm 1

8 overhead walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

8 overhead walking-lunge steps, arm 2

20 crossovers

♀ 35 lb 


2 rounds + 39 reps

Comment URL copied!
Nate Gordon
March 24th, 2023 at 2:54 pm
Commented on: 230318

scaled to 50# due to wrist injury, subbed double unders

4 +11 reps

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Jade Teasdale
March 24th, 2023 at 5:15 am
Commented on: 230318

3 rounds + 18 reps 234 reps

women’s RX! I know I can do better. Was on dead legs & sore shoulders today.

Comment URL copied!
Christian Simpson
March 23rd, 2023 at 2:34 pm
Commented on: 230318

SC today's to 45# db, 20DU, 3 rounds+8/8/-/-/-

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Chris Meldrum
March 22nd, 2023 at 8:52 pm
Commented on: 230318

As rx'd, but subbed double-unders for crossovers.  3 rounds + 8 snatches.


Tried crossovers in warm-up, and I could get one – but could not string them together at all.  Would have been futile to attempt that.  Double-unders are arguably…harder? 

So not too sad that I subbed.  70 was fine on the snatches, but that is a tough weight to do OH walking lunge.


50m/5'10"/180

Comment URL copied!
Antonio Alves
March 21st, 2023 at 11:30 pm
Commented on: 230318

Modified, using a 15 kg DB throughout:

--


5 RFT of:


10 dumbbell snatches, L

10 overhead reverse lunges steps, L

10 dumbbell snatches, R

10 overhead reverse lunges steps, R

40 jumping jacks


> 24'46''

--

Peace.

Comment URL copied!
Luis Oliveira
March 21st, 2023 at 7:54 pm
Commented on: 230318

Intermediate Option


288 reps

Comment URL copied!
Chris Galloway
March 21st, 2023 at 12:48 pm
Commented on: Class Plan: 2023 Individual Quarterfinal Test 2

Beginner option:

12-minute AMRAP: (25# Db)

8 dumbbell snatches, arm 1

walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

walking-lunge steps, arm 2

40 Jumping-jacks


5 full rounds

Comment URL copied!
Matthew Letarte
March 21st, 2023 at 12:31 pm
Commented on: 230318

Reposting now that comments are open


12-minute AMRAP:

8 dumbbell snatches, arm 1

8 overhead walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

8 overhead walking-lunge steps, arm 2

20 jumping jacks


7 rounds + 2, 10lb DB

Used as a light recovery workout

Comment URL copied!
Brian Louchis
March 21st, 2023 at 4:34 am
Commented on: 230318

4+17, 50 lb

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Lincoln Kerger
March 21st, 2023 at 12:23 am
Commented on: 230318

Attempted Intermediate rep scheme with 35# DB (heaviest I have)

3 rds


Got through 15 crossovers in the first round then switched to 30 DUs for rounds 2 and 3. It took me somewhere around 100 attempts to get 15 with a significant number of lashes to my back from the rope. It was painful and I was getting too frustrated so I switched to the dubs. Practiced crossovers more afterwards.

Comment URL copied!
Ralph Keeley
March 21st, 2023 at 12:10 am
Commented on: 230318

M/37/6'/176#


Intermediate scale

3+5 crossovers


(Trying to learn crossovers on the fly with a speed rope proved problematic.)


Deo gratias

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Lincoln Kerger
March 21st, 2023 at 12:24 am

Nice work, you did better learning them than I did!

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Charles Meyers
March 18th, 2023 at 7:35 pm
Commented on: Class Plan: 2023 Individual Quarterfinal Test 2


12-minute AMRAP:

8 dumbbell snatches, arm 1

walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

walking-lunge steps, arm 2

40 single-underS

8-lbs Squat Snatches and 8-lbs for walking Lungs

3-rds plus 32 reps

(edited)
Comment URL copied!
Steve Day
March 18th, 2023 at 4:21 pm
Commented on: Class Plan: 2023 Individual Quarterfinal Test 2

Scaled to 55lb db/40 crossovers


320 reps (4 rounds + 8/8/8/8/0)

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Lincoln Kerger
March 21st, 2023 at 12:25 am

Awesome work!

Comment URL copied!