CrossFit Sydney "AMRAP"

CrossFit Conditioning
Cook&Phillip Aquatic Centre CBD
Personal Training Group Sessions Equipment
Contact
Andrew@CrossFitSydney.com.au





CFHQ WOD

20min
For Rds
45kg Thruster 5 reps
45kg Hang Power Clean 7 reps
45kg SDL HP 10 reps

Record Rds completed and fractions

ENURANCE WOD

Time Trial

Swim: 20 min

Bike: 40 min

Run: 40 min

C2: 20min

Cover as much distance as possible.

STRENGTH WOD

Back squat
85%x3x5

Clean DL
115%x3x5

Push press
83%x4x5

Pull Ups
3x Max



(Time) For Rds
AMRAP ( As Many Rds as Possible)

“For Rounds” is a method of scoring while increasing work capacity of a couplet or triplet of movements within a set time period.
1 Rds is designated to be a series of exercises of which the reps must be accounted for in sequence before moving on to repeat next round.
For Example
“Cindy”
1 Rd = 5 Chin Ups followed by 10 Push Ups followed by 15 Squats

It does not matter if you are need to break the reps into smaller sets or units to complete the number given, as long as you complete the reps before moving on to the next exercise. You may rest as needed.

20mins For Rds (The Time Factor)
You now have the influence of time placed on the completion of Rds. You may rest as needed but the time will keep on trucking. Creating an Intensity level as you move to finish as many Rds possible in good form; within the allotted time period.

Time for Rds gives you a referable result, if you achieve more Rds for the period on next attempt, then your work capacity and efficiency of movement has increased.

Don’t under estimate Time for Rds, these WODs can be very punishing Work Outs.
So Jump in and enjoy a new method of attrition.