6 Rounds for Load
5 Bench Presses
5 Back Squats
5 Deadlifts
Rest 3 minutes
Wod Type: For Load
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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6 Rounds for Load
5 Bench Presses
5 Back Squats
5 Deadlifts
Rest 3 minutes
For Time
21 Back Squats (135/95 lb)
400 meter Run
21 Front Squats (135/95 lb)
400 meter Run
21 Deadlifts (135/95 lb)
400 meter Run
21 Shoulder-to-Overheads (135/95 lb)
400 meter Run
6 Rounds for Time
6 Double Kettlebell Deadlifts (2x30/20 kg)
6 Right-Arm Kettlebell Snatches (30/20 kg)
6 Left-Arm Kettlebell Snatches (30/20 kg)
5 meter Forward Bear Crawl Kettlebell Drag (30/20 kg)
5 meter Backward Bear Crawl Kettlebell Drag (30/20 kg)
For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up
Three 5-Minute AMRAPs in 25 minutes
Part A
From 0:00-5:00:
Buy-In:
50/35 calorie Row
Then, AMRAP of:
12 Deadlifts (225/155 lb)
8 Box Jump Overs (24/20 in)
Rest 5 minutes
Part B
From 10:00-15:00:
Buy-In:
35/25 calorie Row
Then, AMRAP of:
8 Deadlifts (265/185 lb)
8 Box Jump Overs (24/20 in)
Rest 5 minutes
Part C
From 20:00-25:00:
Buy-In:
20/15 calorie Row
Then, AMRAP of:
4 Deadlifts (315/220 lb)
8 Box Jump Overs (24/20 in)
For Time
70 Deadlifts (185/125 lb)
70 Alternating Back Rack Lunges (135/95 lb)
70 Chest-to-Bar Pull-Ups
70 Box Jump Overs (24/20 in)
70 Abmat Sit-Ups
For Time
1600 meter Run
25 Push Presses (155/105 lb)
50 Box Jumps
25 Deadlifts (155/105 lb)
50 Sit-Ups
25 Cleans (155/105 lb)
50 Pull-Ups
1600 meter Run
AMRAP in 29 minutes
83 Double-Unders
27 Jumping Pull-Ups
10 Deadlifts (155/135 lb)
12 Hang Power Cleans (155/135 lb)
12 Shoulder-to-Overheads (155/135 lb)
9 Burpees
6 Chest-to-Bar Pull-Ups
3 Box Step Overs (24/20 in)
2 Kettlebell Snatches (70/44 lb)
Wear a Weight Vest (20/14 lb)
AMRAP (with a Partner) in 17 minutes
17 Burpees
17 Front Squats (115/75 lb)
17 Deadlifts (115/75 lb)
3 Rounds for Time
500 meter Run
5 Squat Cleans (Bodyweight)
10 Burpees
20 Deadlifts (Bodyweight)