For Time
21-18-15-12-9-6-3 reps of:
Pull-Ups
Clean-and-Jerks (135/95 lb)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
21-18-15-12-9-6-3 reps of:
Pull-Ups
Clean-and-Jerks (135/95 lb)
For Load
From 0:00-8:00, establish:
1 rep max Squat Clean
Then, from 8:01-16:00, establish:
1 rep max Shoulder Press
Finally, from 16:01-24:00, establish:
1 rep max Deadlift
2 Rounds for Time
50 feet Yoke Carry (500/350 lb)
15 Snatches (135/95 lb)
50 feet Yoke Carry (500/350 lb)
15 Clean-and-Jerks (135/95 lb)
For Time
2 km Run
22 Wall Ball Shots (30/20 lb)
22 Muscle-Ups
22 Wall Ball Shots (30/20 lb)
22 Power Cleans (185/135 lb)
22 Wall Ball Shots (30/20 lb)
2 km Run
4 Rounds for Time
3 Squat Cleans (185/135 lb)
6 Front Squats (185/135 lb)
12 Deadlifts (185/135 lb)
24 Double-Unders
For Time
12 Bar Muscle-Ups
21 Deadlifts (100/70 kg)
9 Bar Muscle-Ups
15 Hang Power Cleans (100/70 kg)
6 Bar Muscle-Ups
9 Shoulder-to-Overheads (100/70 kg)
7 Rounds for Time
7 Deadlifts (135/95 lb)
19 Push-Ups
7 Power Cleans (135/95 lb)
19 Pull-Ups
Wear a Weight Vest (20/14 lb)
For Time
50 Alternating Dumbbell Power Snatches (50/35 lb)
100 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
40 Dumbbell Overhead Squats (50/35 lb, alternate every 10 reps)
75 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
30 Dumbbell Hang Clean-and-Jerks (50/35 lb, alternate every 5 reps)
50 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
20 Alternating Dumbbell Squat Cleans (50/35 lb)
25 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
10 Alternating Dumbbell Squat Snatches (50/35 lb)
For Time (in teams of 3)
Cash-In:
1997 meter Row
Then, 20 Rounds of:
7 Shoulder-to-Overheads (80/60 lb)
10 Power Cleans (80/60 lb)
28 Double-Unders
5 Rope Climbs
Cash-Out:
2018 meter Row
5 Rounds For Time
400 meter Run
1 Deadlift (345/225 lb)
3 Squat Cleans (185/135 lb)
5 Push Jerks (185/135 lb)
3 Muscle-Ups
1 Rope Climb (15 ft)