Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Front Squat (1 Rep Max)
If you Max out last week then work up to 90-95% of 1RM.
DT
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Strength
Front Squat (5x3 @80%)
Every 1:45
Metcon
For Time:
250m Row
15 Clean and Jerks (135/95)
250m Row
12 Clean and Jerks
250m Row
9 Clean and Jerks
250m Row
Strength
Shoulder Press (5x3 @75%)
Every 90 secs
Metcon
AMRAP 8:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
- Rest 4 mins -
AMRAP 6:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
- Rest 3 minutes -
AMRAP 4:00
3, 3... 6, 6... 9, 9...
Clean and Jerk 135/95
Lateral Burpee over Bar
Strength
Shoulder Press (5x5 @70%)
Every 2 mins
Metcon
6 sets for Time
15 Cal Assault Bike
12 Lateral Burpee over Bar
9 Clean and Jerk
Set 1/2-135 rest :90 b/t
Set 3/4-155 rest 2:00 b/t
Set 5/6-185 rest 2:30 b/t
60-50-40 Reps for Time (with a Partner)
Muscle Ups
Clean and Jerks (135/95)
*Split reps as needed
Strength
6 Clean and Jerks Every min for 10mins
Choose and weight you can touch and go comfortably with.
Metcon
Every 2 mins (10 rds) for 20 minutes
200m Sprint
Strength
EMOM for 10 minutes of:
6 Clean-and-Jerks
Choose a weight you can touch and go comfortably with.
Metcon
For Time:
100/70 Cal. Assault Bike
5 Rounds400m Run12 Power Clean and Jerks (135/95)
Shoulder Press (3x10 @60%)
Every 2:30
Teams of 2
12 min Amrap
3-6-9-12-15. . . .
Box Jump Overs (24/20)
DB Hang Clean and Jerk (50s/35s)
Partner 1 completes the 3's,
Partner 2 completes the 6's
Continue to alternate rds for 12 mins
For time
400m Run
15 Clean and Jerks (165/110)
400m Run
30 Burpee to Bar (6in)
400m Run
45 T2B
400m
60 Wall Balls (20/14)
400m
75 KB Swings (53/35)
*25 min Time Cap*