Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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4 Rounds for Time
20/15 calorie Assault Bike
24 Alternating Dumbbell Snatches (50/35 lb)
30 yard Sled Sprint (45/25 lb)
Rest 2 minutes
For Time
30 Power Snatches (135/95 lb)
Every time you break, perform:
50 Double-Unders
2 Rounds for Time (with a Partner)
100/75 calorie Assault Bike
40 Power Snatches (135/95 lb)
2 Rounds for Time (with a Partner)
100/75 calorie Assault Bike
40 Power Snatches (135/95 lb)
For Time
200/150 calorie Assault Bike
Every 3 minutes, starting from 0:00, perform:
3 Power Snatches (135/105 lb)
6 Overhead Squats (135/105 lb)
9 Pull-Ups
5 Rounds for Total Reps in 25 minutes
Every 5 minutes, perform:
20 Back Rack Lunges (75/55 lb)
20 Hang Snatches (75/55 lb)
20 Toes-to-Bars
For Load in 17 minutes
From 0:00-5:00, every minute on the minute perform:
5 Squat Snatches (55-65% of 1RM)
From 5:01-10:00, every minute on the minute perform:
3 Squat Snatches (65-75% of 1RM)
Rest 2 minutes
From 12:00-17:00, every 30 seconds perform:
1 Squat Snatch (80% of 1RM)
5 Rounds for Time
6 Power Snatches (135/95 lb)
10 Burpees Over Bar
6 Clean-and-Jerks (135/95 lb)
Time Cap: 15 minutes
3 Rounds for Time
10 Power Cleans (55/40 kg)
6 Chest-to-Bar Pull-Ups
89 calorie Row/Ski/Air Bike (switch each round)
Cash-Out: 11 Devil Presses (22.5/15 kg)
Wear a Weight Vest (10/8 kg)
AMRAP (with a Partner) in 42 minutes
From 0:00-10:00, establish:
1 rep max Snatch
2 minute Rest
From 12:00-42:00, AMRAP of:
30 Bar Over Burpees
9 Clean-and-Jerks (135/95 lb)
19 Chest-to-Bar Pull-Ups
88 Air Squats