For Time
800 meter Run
50 Hang Cleans (75/45 lb)
800 meter Run
50 Power Snatches (75/45 lb)
800 meter Run
50 Shoulder-to-Overheads (75/45 lb)
800 meter Run
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
800 meter Run
50 Hang Cleans (75/45 lb)
800 meter Run
50 Power Snatches (75/45 lb)
800 meter Run
50 Shoulder-to-Overheads (75/45 lb)
800 meter Run
For Time
101 Ground-to-Overheads (75/45 lb)
101 Doble-Unders
10-8-6-4-2 Reps for Time
Snatch Grip Deadlifts (135/85 lb)
Hang Squat Snatch (135/95 lb)
Overhead Squats (135/85 lb)
For Time
1-2-3-4-5-6-7-8-9-10 reps of:
Hang Power Cleans (40% BW)
Overhead Squats (40% BW)
Ring Dips
Then, 800 meter Run
Then, 10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans (40% BW)
Overhead Squats (40% BW)
Ring Dips
10 Rounds for Time
4 Strict Muscle-Ups
7 Strict Handstand Push-Ups
12 Kettlebell Snatches (70/53 lb)
9-7-5 Reps For Time
Muscle-Ups
Squat Snatches (135/95 lbs)
22-11-5 Reps for Time
Dumbbell Snatches (70/45 lb)
Pull-Ups
400 meter Run
For Time
20 Chest-to-Bar Pull-Ups
20 Box Jumps (30/24 in)
20 Dumbbell Split Snatches (55/35 lb)
20 Burpees
20 Dumbbell Thrusters (2x55/35 lb)
20 calorie Assualt Bike
Time Cap: 12 minutes
4 Rounds for Time
20 Jerks (47/34 kg)
20 Air Squats
20 Hang Cleans (47/34 kg)
20 Inverted Burpees
20 Ring Dips
20 Overhead Barbell Lunges (47/34 kg)
Rest 4 minutes
Then, establish in 4 minutes:
1 rep max Snatch
Wear a Safety Mask through the workout.