Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Squat Clean and Jerk (Heavy Single)
12 mins to work up to a heavy 1 rep.
Metcon
15 min Amrap
15/12 Cal. Ski
15 Front Squats (95/65)
15 HSPU
Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight
Metcon
For Time:
20 SHSPU
30 Pull Ups
40 Push Ups
50/40 Cal. Ski
40 Push Ups
30 Pull Ups
20 SHSPU
22min Time Cap
Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight
Metcon
12 min Amrap
12 HSPU
12 DB Snatches (70/50)
7 Rounds for Time
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
Skill Work
Kipping HSPU
Metcon
4 Rounds for Time
25/20 Cal. Assault Bike
25 Yard DB Lunge Walk (60s/40s)*
* DB's can sit anywhere on shoulders *
Strength
Deficit Deadlifts (5x3 @80%)
Standing on a 2" riser, every 2 mins
Metcon
75-50-25 for Time (with a Partner)
Strict Pull Ups
Strict HSPU
Push Ups
Split reps as needed
Metcon
For Time (with a Partner)
100 Cal. Row
75 Syncro Wall Balls (20/14)
50 SHSPU
25 Sand Bag Cleans (150/100)
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm , Alternate arms each rep.
Bent Over Row (5 sets of 10 reps)
Single Arm Dumbbell
Strength
5 sets
2 Power Snatch + 3 OVHS
Metcon
3 Rounds for Time
1000m Bike Erg
30 T2B
- Then -
3 rounds
500 Row
30 HSPU
25 min Time Cap (no rest b/t workouts)
Metcon
For time:
30 Power Snatch (135/95)
30 Strict HSPU
Time Cap: 6 min
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
10 mins
Gymnastics
10 min Practice:
HSPU
Metcon
5 Rounds for Time
21 Cal. Row
15 Power Snatch (75/55)