Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 011107
Clean and Jerk, 1-1-1-1-1 reps
Rest as warrantedDrive through 3 Rounds of this circuit:
5 Muscle up
10 Shoulder press1.5 pood Kettlebell swing, 2 minutes
For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.
For Time
Buy-In: 31 calorie Row
Then,
31 Dumbbell Curls (2x45/25 lb)
31 Sit-Ups
31 Dumbbell Floor Presses (2x45/25 lb)
31 Walking Lunges
31 Dumbbell Deadlifts (2x45/25 lb)
31 Push-Ups
31 Dumbbell Goblet Squats (2x45/25 lb)
31 Double-Unders
4 Burpees at the top of each minute (starting after the row)
AMRAP in 5 minutes
10 Strict Presses (75/55 lb)
15 Kettlebell Swings (24/20 kg)
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 (with a Partner) in 15 minutes
8 Power Cleans (105/75 lb), each
8 Overhead Presses (105/75 lb), each
10 High-Five Push-Ups
For Time (with a Partner)
Buy-In: 400 meter Partner Carry (switch as needed)
Directly into:
300 Ruck Swings (30/20 lb)
200 Sit-Ups
200 Ruck Lunges (30/20 lb)
200 Ruck Overhead Shoulder Press (30/20 lb)
Buy-Out: 400 meter Partner Carry (switch as needed)
For Time
1975 meter Run
11 Sandbag Ground-to-Over-Shoulder (55/45 lb)
11 Thrusters (135/95 lb)
11 Handstand Push-Ups
11 Hang Squat Cleans (135/95 lb)
11 Chest-to-Bar Pull-Ups
11 Shoulder-to-Overheads (135/95 lb)
11 Back Squats (135/95 lb)
11 Power Cleans (135/95 lb)
37 Wall Ball Shots (20/14 lb)
40 Kettlebell Swings (1.5/1 Pood)
For Load
From 0:00-8:00, establish:
1 rep max Squat Clean
Then, from 8:01-16:00, establish:
1 rep max Shoulder Press
Finally, from 16:01-24:00, establish:
1 rep max Deadlift
For Load
1 rep max Strict Press
1 rep max Weighted Pull-Up