Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds for Time
Every 5 minutes, perform:
10 Burpees Over Dumbbell
20 Single Dumbbell Deadlifts (50/35 lb, 10 each arm)
20 Single Dumbbell Hang Cleans (50/35 lb, 10 each arm)
20 Single Dumbbell Shoulder-to-Overheads (50/35 lb, 10 each arm)
10 Burpees Over Dumbbell
Rest in the remaining time
Strength
Clean-and-Jerk (1RM C&J)
12 mins
Metcon
2 Rounds for Time
10 Deadlifts (315/225 lb)
20 Deficit Handstand Push-ups (4.5'' deficit/3" deficit)
30 Front Squats (95/65 lb)
Time Cap: 20 minutes
For Time (with a Partner)
10 Rounds (each)
3 Sand Bag Cleans (150/100 lb)
100 foot Sand Bag Carry (150/100 lb)
- rest 1:1 -
9 Rounds for Time
3 Power Cleans (185/125 lb)
5 Front Squats (185/125 lb)
7 Bar Facing Burpees
For Time
50 Power Cleans (225/155)
- Every 2 mins perform 15/10 Cal. Assault bike -
For Time (with a Partner)
3,000 meter Row
60 Clean-and-Jerks (135/95 lb)
8 Rounds for Time
6 Clean and Jerks (155/105)
6 Handstand Push-ups
26 Double Unders
13 Box Jumps (24/20)
3 Rounds for Reps
5 min Amrap
9 Power Cleans (135/95)
9 Box Jump Overs (20)
*No touch *
- Rest 5:00 -
5min Amrap
6 Power Cleans (185/125)
6 Box Jump Overs (24/20)
* No touch *
- Rest 5:00 -
5 min Amrap
3 Power Cleans (225/155)
3 Box Jump Overs (30/24)
* No touch *
30 secs Intervals
@0:00 complete 12 Deadlifts (135/95)
@0:30 complete 9 Hang Power Cleans (135/95)
@1:00 complete 6 Shoulder to Overhead (135/95)
- repeat for 10 rds -
Every 3 mins (6 sets)
18/14 calorie Bike Erg
12 Toes-to-Bars
Max Squat Cleans (185/125)
- Rest 1 min b/t sets -