• Dutch Duel


    CROSSFIT FLIGHT – CrossFit

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    WOD

    Dutch Duel WOD 1 (AMRAP – Reps)

    AMRAP 16

    Buy In: 1200m Partner run to retrieve

    Wall Ball & Kettle Bell

    then:

    20 x Wall Balls

    20 x KB Swings

    *Partners switch every 10 Reps

    *Score = Total WB+KB

    *Tie Breaker is Run time

    RX= 20/14# to 10’/9′, American swings

    Scaled = 14/10# to 10’/9′, Russian swings

    Dutch Duel WOD 2A & 2B* (AMRAP – Reps)

    AMRAP 5

    4 x Tandem Deadlifts

    6 x Alternating Bar over Burpees

    RX = 405/285

    Scaled = 285/215

    2 Min Rest

    AMRAP 5

    2 x Hang Cleans

    4 x Front Squats

    *Partners must switch ea. round

    RX = 135/95

    Scaled = 95/65

    Dutch Duel WOD 3 (Weight)

    2RM Bench Press

    *6 Min Cap

    Score is total weight

    of the best lift by each partner

    Dutch Duel WOD 4 (AMRAP – Reps)

    “Re-Jacked”

    AMRAP 10

    5 x Push Press

    5 x T2B

    5 x Box Jumps

    *Partners must alternate each movement

    RX = 135/95 – No Step Ups

    Scaled = 95/65, knee raises, step ups ok

    Scaled may be 5 T2B or 10 Knee Raises

    2 Knee raises = 1 T2B

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