For Time
100 Deadlifts (135/95 lb)
100 Power Cleans (115/85 lb)
100 Power Snatches (95/65 lb)
100 Overhead Squats (75/55 lb)
10 Man Makers (2x20/15 kg)
Wod Type: For Time
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
100 Deadlifts (135/95 lb)
100 Power Cleans (115/85 lb)
100 Power Snatches (95/65 lb)
100 Overhead Squats (75/55 lb)
10 Man Makers (2x20/15 kg)
For Time (with a Partner)
400 meter Run (together)
Then, 4 Rounds of:
40 Medicine Ball Lunges (9/6 kg)
14 Devils Presses (20/15 kg)
70 Hang Power Cleans (40/27 kg)
41 Strict Presses (40/27 kg)
400 meter Run (together)
AMRAP in 35 minutes
Part A: AMRAP in 4 minutes
1 Left Single-Arm Kettlebell Swing (24/16 kg)
1 Right Single-Arm Kettlebell Swing (24/16 kg)
1 Swing Clean
Rest 2 minutes
Part B: AMRAP in 6 minutes
Ground-to-Overheads (24/16 kg)
Rest 3 minutes
Part C: AMRAP in 20 minutes
Max Racked Deadlifts (2 x 40/32 kg)
Suitcase Carry (1 x 32/24 kg)
For Parts A and B: partners work independently. For Part C: partners share the work.
For Time
Buy In: 500 meter Row
4 Rounds of:
14 Deadlifts (100/80 kg)
11 Power Cleans (80/60 kg)
19 Push Jerks (60/45 kg)
87 Double-Unders
Buy-Out: 1,600 meter Run
Time Cap: 40 minutes
AMRAP in 20 minutes
8 Hang Power Cleans (135/95 lb)
12 Push-Ups
16 Lateral Lunges (65/45 lb)
20 calorie Assault Air Bike
For Time
60 calorie Standing Assault Air Bike (remove seat)
50 Squat Cleans (135/95 lb)
40 GHD Sit-Ups
30 Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
10 Bar Over Burpees
For Time
5 Rounds of:
25 calorie Assualt Bike
Rest 1 minute*
Then, five 3-minute AMRAPs of:
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
Rest 1 minute after each AMRAP
Then, perform:
1 mile Run (20/14 lb)
Finally, AMRAP in 5 minutes of:
Sandbag Get-Ups (60/40 lb)
5 Burpees*
*Perform 5 burpees for each get-up under 40 reps.
AMRAP in 23 minutes
9 Chest-to-Bar Pull-Ups
15 Power Cleans (135/95 lb)
21 Air Squats
400 meter Run with a Plate (45/35 lb)
For Time
10 Right-Arm Kettlebell Snatches (24/16 kg)
10 Burpees
10 Left-Arm Kettlebell Snatches (24/16 kg)
30 Air Squats
15 Right-Arm Kettlebell Push Jerks (24/16 kg)
15 Burpees
15 Left-Arm Kettlebell Push Jerks (24/16 kg)
45 Air Squats
20 Right-Arm Kettlebell Cleans (24/16 kg)
20 Burpees
20 Left-Arm Kettlebell Cleans (24/16 kg)
60 Air Squats
25 Right-Arm Kettlebell High Pulls (24/16 kg)
25 Burpees
25 Left-Arm Kettlebell High Pulls (24/16 kg)
75 Air Squats
30 Right-Arm Russian Kettlebell Swings (24/16 kg)
30 Burpees
30 Left-Arm Russian Kettlebell Swings (24/16 kg)
90 Air Squats
AMRAP (with a Partner) in 31 minutes
31 Burpees
31 Double-Unders
31 Deadlifts (45/30 kg)
31 Push-Ups
31 Box Jumps (24/20 in)
31 Hang Power Cleans (45/30 kg)
31 Air Squats
31 Kettlebell Swings (24/16 kg)
31 Shoulder-to-Overheads (45/30 kg)
31 AbMat Sit-Ups
31 calorie Row
31 Wall Ball Shots (9/6 kg)