Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Power Snatch (6 Every min (10mins))
Choose and weight you can touch and go comfortably with.
Metcon (For Time)
For Time:
150 Double Unders
200 Air Squats
150 Double Unders
Strength
Shoulder Press (5x5 @ 65%-75%)
Every 1:30... No Bands
Metcon
AMRAP in 20 minutes of:
1 min Standing Cal. Bike Erg at 10/8 damper
1 min DB Snatch (50/35)
1 min Burpees
1 min Double-Unders
1 min Rest
Scored by total reps
Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)
Metcon
10 min Amrap
40 Double-Unders
10 Burpee To Bar
Strength
Back Squat (10x3)
Every min 3 Back Squats (10mins)
*Choose a weight you can maintain good form*
"Michelle"
Tabata - Until completion:
100 Back Squats (95/65)
Then, straight into:
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit Ups
For Time:
2k Bike Erg
3 rds
15 Power Snatch (95/65)
45 Double Unders
1500m Bike Erg
2 rds
15 Power Snatch
45 Double Unders
1000m Bike
1 rd
15 Power Snatch
45 Double Unders
Shoulder Press (6x4 @75%)
Every 1:30
12 min Amrap
30 Double Unders
50ft Right Arm OVH Lunge (50/35)
50ft Left Arm OVH Lunge (50/35)
5 rounds:250m row5 Squat Cleans (205/145)10 HSPU15 GHD30 Double Unders
For Time:
200 Double Unders
100 Shoulder to Overhead (75/55)
50 T2B
10 Rounds:
30 Double Unders
5 Deadlifts (135/95)
5 Front Squats (135/95)
5 Shoulder to Overhead (135/95)
"Triple 3"
For time:
3,000-m row
300 double-unders
3-mile run
Time cap: 49 minutes