Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
100 Dumbbell Hang Clean-and-Jerks (50/35 lb)
100 Push-Ups
100 Sit-Ups
100 Air Squats
Strength
Clean-and-Jerk (1RM C&J)
12 mins
Metcon
2 Rounds for Time
10 Deadlifts (315/225 lb)
20 Deficit Handstand Push-ups (4.5'' deficit/3" deficit)
30 Front Squats (95/65 lb)
Time Cap: 20 minutes
For Time (with a Partner)
3,000 meter Row
60 Clean-and-Jerks (135/95 lb)
8 Rounds for Time
6 Clean and Jerks (155/105)
6 Handstand Push-ups
26 Double Unders
13 Box Jumps (24/20)
For Time:
24/18 Cal. Assault Bike
24 Power Cleans (135/95)
24/18 Cal. Assault Bike
24 Shoulder to Over Head (135/95)
24/18 Cal. Assault Bike
24 Clean and Jerks (135/95)
24/18 Cal. Assault Bike
Strength
Power Clean (10x3 (70%))
Every 1:15 ....Touch and Go
Metcon
3 Rounds for Time
1000m Bike Erg
50 Hang DB Clean and Jerk (50/35)
* Alternate each rep *
Strength
Hang Power Clean (Heavy 3 rep)
12 mins
Grace
For Time:
30 Clean and Jerks, 135# / 95#
For Time
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (95/65 lb)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (135/85 lb)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (185/115 lb)
30 Single-Leg Squats
10 Clean-and-Jerks (225/145 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (275/175 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (315/205 lb)
Time cap: 20 minutes
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
Squat Clean and Jerk (Heavy Double)
12 mins to work up to a heavy 2 rep.
Metcon
10 min Amrap
200m Run
10 Bar Facing Burpees