EMOM in 11 minutes
5 Clean-and-Jerks (135/95 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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EMOM in 11 minutes
5 Clean-and-Jerks (135/95 lb)
5 Rounds for Time
1,000 meter Row
1,000 lb Cleans*
*Pick a weight and divide the chosen weight to 1,000 for the number of reps to be completed each round.
Time Cap: 33 minutes
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
AMRAP in 10 minutes
1 Clean
2 Front Squats
1 Shoulder-to-Overhead
Workout weight is 70% of your 1 Rep Max Front Squat
2 Rounds for Time
20 Clean-and-Jerks (135/95 lb)
20 Chest-to-Bar Pull-Ups
AMRAP For As Long As Possible
10 Chest-to-Bar Pull-Ups
10 Dumbbell Squat Cleans (2x50/35 lb)
10 calorie Row
Add 2 reps to each movement per round until failure.
For Time
12 Front Squats (225/155 lb)
9 Clean-and-Jerks (225/155 lb)
6 Snatches (225/155 lb)
For Time
32 Chest-to-Bar Pull-Ups
32 Wall Ball Shots (20/14 lb)
32 Cleans (135/85 lb)
3.2 mile Run
4 Rounds for Time
74 Double-Unders
17 Power Cleans (50/30 kg)
14 Shoulder-to-Overhead (50/30 kg)
53 calorie Row
AMRAP in 20 minutes
1 Power Clean (90% BW)
3 Front Squats (90% BW)
3 Push Presses (90% BW)
1 Clean-and-Jerk (90% BW)
1 minute Rest