5 Rounds for Time
4 Squat Cleans (100/70 kg)
6 Weighted Pull-Ups (22.5/15 kg dumbbell)
6 Strict Handstand Push-Ups
6 Goblet Squats (32/24 kg)
4 Burpee Box Jump Overs (30/24 in)
Time Cap: 27 minutes
Wod Type: For TimeMemorial Wods
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds for Time
4 Squat Cleans (100/70 kg)
6 Weighted Pull-Ups (22.5/15 kg dumbbell)
6 Strict Handstand Push-Ups
6 Goblet Squats (32/24 kg)
4 Burpee Box Jump Overs (30/24 in)
Time Cap: 27 minutes
For Time
500 Goblet Squats (24/16 kg)
Every break, perform:
10 Russian Twists (24/16 kg)
4 Rounds for Time
23 Russian Kettlebell Swings (1.5/1 pood)
23 Box Jumps (24/20 in)
23 Sit-Ups
23 Dumbbell Snatches (35/25 lb)
23 Goblet Squats (1.5/1 pood)
23 Double-Unders
23 Medicine Ball Cleans (20/14 lb)
Then:
186 seconds (3:06) Plank Hold
AMRAP in 20 minutes
5 Weighted Pull-Ups (35/25 lb)
10 Push-Ups (feet on 30/24" box)
15 Squats (with 45/35 lb plate)
Strength
Split Jerk (1 Rep Max)
10 mins
Metcon
For Time:
10-9-8-7-6-5-4-3-2-1
Kettle Bell Swings (70/53)
Goblet Squats (70/53)
Every time you break perform 10 Burpees over Kettlebell.
Every 3 mins (30 mins)18 KB Swings (53/35)15/12 Cal. Assault Bike3-6-9-12-15-18-21-24-27-30 Goblet Squats (53/35)*Each round add 3 reps to the Goblet squats*