For Time
Buy-In: 100 Double-Unders
Then, 5 Round of:
20 Pull-Ups
15 Kettlebell Snatches (20/12 kg)
10 Kettlebell Step-Up Presses (24/20 in, 20/12 kg)
15 Kettlebell Snatches (20/12 kg)
20 Ring Dips
Cash Out: 100 Double-Unders
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Buy-In: 100 Double-Unders
Then, 5 Round of:
20 Pull-Ups
15 Kettlebell Snatches (20/12 kg)
10 Kettlebell Step-Up Presses (24/20 in, 20/12 kg)
15 Kettlebell Snatches (20/12 kg)
20 Ring Dips
Cash Out: 100 Double-Unders
AMRAP in 12 minutes
6 Snatches (135/95 lb)
12 Chest-to-Bar Pull-Ups
18 Bar Facing Burpees
Every 3 minutes (for 6 Rounds) in 18 minutes
6 Burpees
18 Alternating Dumbbell Snatches (50/35 lb)
7 Toes-to-Bars
9 Goblet Squats (50/35 lb)
2 Rounds for Time
2 Power Snatches (135/95 lb)
50 Double-Unders
4 Power Cleans (135/95 lb)
25 Kettlebell Swings (24/16 kg)
6 Front Squats (135/95 lb)
50 Hand Release Push-Ups
8 Push Presses (135/95 lb)
25 Burpees
For Time
1000 meter Row
30 Snatches (135/105 lb)
1000 meter Row
30 Clean-and-Jerks (135/105 lb)
For Time
6 Thrusters (135/95 lb)
9 Power Snatches (135/95 lb)
12 Power Cleans (135/95 lb)
15 Pull-Ups
18 American Kettlebell Swings (53/35 lb)
21 Handstand Push-Ups
18 American Kettlebell Swings (53/35 lb)
15 Pull-Ups
12 Power Cleans (135/95 lb)
9 Power Snatch (135/95 lb)
6 Thrusters (135/95 lb)
Time Cap: 10 minutes
7 Rounds for Time
10 Man Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Dumbbell Swings
Use one pair of dumbbells throughout (pick your own weight)
For Time
10-8-6-4-2 reps of:
Split Snatches (135/95 lb)
30 Double-Unders
Immediately after, 2-4-6-8-10 reps of:
Thrusters (135/95 lb)
30 Double-Unders
Time Cap: 13 minutes
AMRAP in 12 minutes
30 Overhead Squats (145/105 lb)
50 Chest-to-Bar Pull-Ups
30 Power Snatches (145/105 lb)
50 Kipping Handstand Push-Ups
AMRAP in 14 minutes
3 Snatches (135/95 lb)
1 Muscle-Up
12 Wall Ball Shots (20/14 lb)