5 Rounds for Time
7 Bear Complexes (135/95 lb)
10 Lateral Over Bar Burpees
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds for Time
7 Bear Complexes (135/95 lb)
10 Lateral Over Bar Burpees
For Time
10 Strict Presses (115/85 lb)
15 Overhead Squats (115/85 lb)
20 Push Presses (115/85 lb)
25 Front Squats (115/85 lb)
30 Push Jerks (115/85 lb)
35 Back Squats (115/85 lb)
For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.
For Time
63 Back Squats (115/75 lb)
45 Hang Power Cleans (115/75 lb)
36 Shoulder-to-Overhead (115/75 lb)
Take bar from the floor for all movements.
Strength
Back Squat (1RM Back Squat)
12 mins
Metcon
8min Amrap
8 Thrusters (115/85 lb)
50 Double-Unders
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
Skill Work
Rope Climbs
Metcon
"Michelle"
For Time:
Tabata (20 secs on/10 secs rest)
100 Back Squats (95/65)
- Straight into -
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit ups
7 Rounds for time:
Run 400m
29 Back Squats, 135#
Strength
Back Squat (5x1 @85%-95%)
Every 1:30
Metcon
12 min Amrap
16 DB Thrusters (50s/35s)
24 GHD’s
Strength
Back Squat (5x3 @70%-80%)
Every 1:30, No Bands!
Metcon
3 Rounds for Time
1000m Row
25 Hang Power Cleans (135/95)