For Time
100 Push Presses (95/55 lb)
Rest 5 minutes
75 Back Squats (135/95 lb)
Rest 5 minutes
50 Deadlifts (185/135 lb)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
100 Push Presses (95/55 lb)
Rest 5 minutes
75 Back Squats (135/95 lb)
Rest 5 minutes
50 Deadlifts (185/135 lb)
For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95 lb)
Cash-Out:
2977 meter Row
For Time
31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
Five Tabatas in 20 minutes
Wall Ball Shots (20/14 lb) (10/9 ft)
Sumo Deadlift High-Pulls (75/55 lb)
Box Jumps (20 in)
Push-Presses (75/55 lb)
Row (for calories)
For Time
20 Push Presses (65% of 1 RM)
20 Burpees
15 Push Presses (70% of 1 RM)
15 Burpees
10 Push Presses (75% of 1 RM)
10 Burpees
5 Push Presses (80% of 1 RM)
5 Burpees
For Time
100 Curtis P's (105/70 lb)
One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.
5 Rounds for Time
1 Power Clean (135/95 lb)
2 Thrusters (135/95 lb)
3 Power Snatches (135/95 lb)
4 Push Presses (135/95 lb)
5 Front Squats (135/95 lb)
6 Deadlifts (135/95 lb)
Two AMRAPs (in teams of 4) in 36 minutes
AMRAP in 4 minutes each of:
Toes-to-Bars
Push Presses (35/25 kg)
Double-Unders
Sumo Deadlift High-Pulls (35/25 kg)
Rest 4 minutes
Finally, AMRAP in 4 minutes each of:
Sumo Deadlift High-Pulls (35/25 kg)
Double-Unders
Push Presses (35/25 kg)
Toes-to-Bars
EMOM in 5 minutes
5 Push Presses (185/135 lb)
5 Strict Pull-Ups
5 Rounds for Time
20 calorie Assault Air Bike
15 Sumo Deadlift High-Pulls (95/65 lb)
10 Push Presses (95/65 lb)