5 Rounds For Load
Complete 7 Unbroken Sets of this barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Wod Type: Benchmark WodsFor Load
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds For Load
Complete 7 Unbroken Sets of this barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Every 3 Minutes on the Minute in 18 minutes
7 Bear Complexes (135/95 lb)
14 Burpees
21 Double-Unders
One “Bear Complex” consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.
For Time
10 Burpees
31 Russian Kettlebell Swings (70/56 lb)
10 Burpees
31 Box Jumps (24/20 in)
10 Burpees
31 Push Presses (75/55 lb)
10 Burpees
31 Pull-Ups
10 Burpees
31 Ball Slams (30/20 lb)
10 Burpees
31 Dumbbell Snatches (50/35 lb)
1,031 meter Row
AMRAP in 22 minutes
22 Wall Ball Shots (20/14 lb)
22 Power Snatches (75/55 lb)
22 Box Jumps (24/20 in)
22 Push Presses (75/55 lb)
22 calorie Row
21-15-9 Reps for Time
Tire Flips (500/300 lb)
Push Presses (95/65 lb)
Burpees
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps
3 Rounds for Time
29 Push-Ups
6 Hang Power Cleans (50/35 kg)
29 AbMat Sit-Ups
6 Push Presses (50/35 kg)
29 Pull-Ups
6 Overhead Squats (50/35 kg)
29 Kettlebell Swings (24/16 kg)
For Time
2-4-6-8-10-8-6-4-2 reps of:
Front Squats (205/135 lb)
Push Presses (205/135 lb)
AMRAP in 7 minutes
1 Pull-Up
2 Push Presses (75/55 lb)
2 Pull-Ups
4 Push Presses (75/55 lb)
Continue with this pattern, adding 1 Pull-Up and 2 Push Presses each round.
5 Rounds for Time
5 Renegade Rows (65/35 lb)
10 Dumbbell Lunges (65/35 lb)
5 Half-Kneeling Presses (65/35 lb)
10 calorie Assault Air Bike