3 Rounds for Time (with a Partner)
10 Deadlifts (315/205 lb)
20 Pull-Ups
30 Kettlebell Snatches (53/35 lb)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds for Time (with a Partner)
10 Deadlifts (315/205 lb)
20 Pull-Ups
30 Kettlebell Snatches (53/35 lb)
For Time
Cash-In:
100 Double-Unders
Then, perform:
12 Squat Snatches (75/55 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (96/75 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (115/95 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (135/115 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
Cash-Out:
100 Double-Unders
For Time
10-9-8-7-6-5-4-3-2-1 Reps of:
Alternating Dumbbell Snatches (75/45 lb)
Handstand Push-Ups
6 Rounds for Time
10 Hang Power Snatches (95/65 lb)
20 Chest-to-Bar Pull-Ups
16 Alternating Front Rack Lunges (95/65 lb)
33 Sit-Ups
5 Rounds For Time
11 One-Arm Dumbbell Power Snatches (50/35 lb)
12 One-Arm Dumbbell Thrusters (50/35 lb)
11 Weighted Pull-Ups (50/35 lb dumbbell)
For Time
57 calorie Row
57 Kettlebell Swings (24/16 kg)
57 Dumbbell Snatches (50/35 lb)
57 Wall Ball Shots (20/14 lb)
57 Push-Ups
57 calorie Assault Bike
For Time
10 Rounds of:
30 Lunges
4 Devil Presses (2x50/35 lb)
19 Air Squats
20 Double-Unders
Directly into:
100 Burpees
For Time
25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Cleans
400 meter Run
50 Snatches
400 meter Run
Perform all movements except the run with a PVC pipe (or broomstick).
AMRAP in 35 minutes
Buy-In: 79 Pull-Ups
Then, AMRAP in remaining time of:
14 Alternating Dumbbell Snatches (50/35 lb)
200 meter Farmer's Carry (2x50/35 lb)
19 Burpee Box Jump Overs (24/20 in)