Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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With a Running Clock
From 0:00-8:00, AMRAP of:
8 Back Squats (135/95 lb)
25 Double-Unders
8 Overhead Squats (135/95 lb)
25 Double-Unders
8 Back Squats (135/95 lb)
Rest 2 minutes
From 10:00-18:00, AMRAP of:
Snatches (135/95 lb)
Rest 2 minutes
Finally, complete:
8 minute Bear Hug with Sandbag (150/100 lb, cumulative)
Every break from the Bear Hug, perform:
25 Push-Ups
10 Toes-to-Bars
3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Thrusters (75/55 lb)
1 minute Chest-to-Bar Pull-Ups
1 minute Rest
4 Rounds for Time
23 Russian Kettlebell Swings (1.5/1 pood)
23 Box Jumps (24/20 in)
23 Sit-Ups
23 Dumbbell Snatches (35/25 lb)
23 Goblet Squats (1.5/1 pood)
23 Double-Unders
23 Medicine Ball Cleans (20/14 lb)
Then:
186 seconds (3:06) Plank Hold
27-21-15-9 Reps for Time
Hang Power Snatches (75/55 lb)
Bar Facing Burpees
3 Rounds for Time
Buy-In:
25 Burpees
Then, 3 Rounds of:
10 Hang Snatches (115/85 lb)
20 Hand Release Push-Ups
50 Double-Unders
Cash-Out:
25 Burpees
For Time
25 Snatches (115/75 lb)
25 Wall Ball Shots (20/14 lb)
25 Shoulder-to-Overheads (115/75 lb)
25 Burpees
25 Front Squats (115/75 lb)
25 Toes-to-Bars
2 Rounds for Time
50 feet Yoke Carry (500/350 lb)
15 Snatches (135/95 lb)
50 feet Yoke Carry (500/350 lb)
15 Clean-and-Jerks (135/95 lb)
For Time
30 Snatches (135/95 lb)
10 Muscle-Ups
30 Clean-and-Jerks (135/95 lb)
10 Muscle-Ups
30 Thrusters (135/95 lb)
10 Muscle-Ups
5 Rounds for Time
12 Deadlifts (155/105 lb)
9 Overhead Squats (155/105 lb)
6 Hang Power Snatches (155/105 lb)
4 Rounds for Time
10 Devil Presses (2x50/40 lb)
20 meter Dual Dumbbell Overhead Walking Lunges (2x50/40 lb)
10 Toes-to-Bars