Name: Playbook - Simply Mander - 12 min AMRAP
Uploaded: 2024-01-01T19:10:20.221Z
Duration: 12 min
Description: 12 min AMRAP

12 Min AMRAP
21 cal row/ski 
15 T2B
9 Power snatch

RX weight: 135/95
Intermediate: 115/85
Scaled: 95/65

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DB scaling option:
12 min AMRAP
21 cal row/ski
15 v-ups
9 DB alternating snatch

21 cal row/ski (or any cardio machine)
15 toes to bar or v-up
9 power snatch (or DB snatch)

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar

- feet shoulder width apart 
- wide snatch grip 
- hinge at the hips and drive your feet into the ground to bring the barbell up overhead with hips staying above parallel

Power snatch

12 min AMRAP

Back squat strength & metcon

Lower body functional training (+ metcon)

Woo! Went a little hard on the bench… I’m excited to get better at  TTB again! 🔥

Nikita Miller

Push day - chest/triceps & metcon

Jaime Lynn

Cayla

Treva

Power Snatch/Posterior + For Time

Shey D

Nancy

Eeerrrrmmmaaaggaaahh!!!
So good! Awesome sweat! 🥵

Ashley

Lower body strength glute/quad focus + AMRAP

Push Press 1RM + For Time

Brandi Petro

Michael

16 MIN AMARAP

Would have loved to have a log for the bench press sets!

Nicole Alvarez

Jessica

I’m dead, like this is my spirit 💀 🔥

Bench Press +  Endurance

Awesome! I added 10 box jumps each round and increased the time to 15 minutes. First CrossFit style workout in over a year. Dead.

Kristina

Power clean + 8 MIN AMRAP (quick workout)

Not an experienced CrossFitter; would have liked clearer instructions for the AMRAP re: rep schemes.

12 min AMRAP

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