Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Deadlift (5x1 @85%)
Every 1:15
Metcon
For Time
"Amanda"
9-7-5
Muscle Up
Squat Snatch (135/95)
Then,
Work to Heavy Squat Snatch with remaining time
Time Cap: 15 minutes
Barraza
18 Minute AMRAP of:
200m Run
9 Deadlifts, 275#
6 Burpee Bar Muscle-ups
Strength
Deadlift (5x5 @77.5%)
Every 2 mins
Metcon
For Time
10 Thruster (115/75)
500m row
10 Thruster (115/75)
500m row
10 Thruster (115/75)
Rest 5:00
10 Muscle Up
500m row
10 Muscle Up
500m row
10 Muscle Up
AMRAP in 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70 lb)
Strength
Front Squat (5 RM)
10 mins
Metcon
For Time:
75/60 Cal Standing Bike
50 GHD Sit Up
25 Bar Muscle Up (burpee pull up)
50 GHD Sit Up
75/60 cal Standing Bike
20 min Time Cap
For Time (with a Partner)
120 Cal. Bike Erg
120 GHD's
100 Cal. Bike Erg
100 HSPU
80 Cal. Bike Erg
80 T2B
60 Cal. Bike Erg
60 Burpee Box Jump Overs (30/24)
40 Cal. Bike Erg
40 Bar Muscle Ups
For Time
3 rounds
21 Assault Bike
15 Deadlift 225/155
9 Bar Muscle Up (Scale to Burpee Pull Up)
Rest 10:00
3 rounds
21 Cal Ski
15 weighted GHD (15/10)
9 Power Snatch 135/95
*10:00 Time Cap for both workouts *
60-50-40 Reps for Time (with a Partner)
Muscle Ups
Clean and Jerks (135/95)
*Split reps as needed
AMRAP in 12 minutes
20 GHD sit-ups
5 Muscle Ups
"King Kong"
3 Rounds for Time of:
1 Deadlift, 455 lb
2 Muscle-Ups
3 Cleans, 250 lb
4 Handstand Push-Ups