Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 11 minutes
1 minute Power Cleans (135/95 lb)
1 minute Front Squats (135/95 lb)
1 minute Deadlifts (135/95 lb)
1 minute Push Presses (135/95 lb)
1 minute Back Squats (135/95 lb)
1 minute Rest
1 minute Push Jerks (135/95 lb)
1 minute Overhead Squats (135/95 lb)
1 minute Pendlay Rows (135/95 lb)
1 minute Strict Press (135/95 lb)
1 minute Power Snatches (135/95 lb)
One Attempt for Max Reps
Kettlebell Clean and Strict Press
Kettlebell Clean-and-Jerk
Kettlebell Half Snatch
Shoulder Press is a vital exercise for strengthening the muscles of the upper body. Requires a stable and tight torso as well as proper application of force on the load.
Method of execution
For Time
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-Pulls
Use a single barbell throughout (95/65 lb)
For Time with a Running Clock
0:00-1:00 Rest in silence
1:00-2:00 7 Squat Cleans (50/35 kg)
2:00-3:00 7 Strict Presses (50/35 kg)
3:00-4:00 5 Overhead Squats (50/35 kg)
4:00-7:00 52 Pull-Ups
Starting at 7:00:
1 mile Run
AMRAP in 20 minutes
30 Floor Presses (50/35 lb)
20 Weighted Right Back Lunges (50/35 lb)
30 Bent Over Row (50/35 lb)
20 Weighted Left Back Lunges (50/35 lb)
Strength
Shoulder Press (1RM)
Metcon (Time)
"Jacob Morris "
50 Wall Balls (20/14)
40/30 Cal. Ski
30 DB Snatch (50/35)
20 Box Jump Overs (24/20)
15 Bar Muscle Ups
Strength
Deadlift (6x2 @80%)
Shoulder Press (6x2 @80%)
Metcon
3 Rounds for Time
500m Run
30 KB Swings (1.5/1)
30 GHD's
Strength
Deadlift (2x2 @100%)
Shoulder Press (2x2 @100%)
Metcon (8 Rounds for time)
8 rds
500/400m Run
- rest 45 secs b/t rds -
Strength
Deadlifts (3x3 @95%)
Shoulder Presses (3x3 @95%)
Metcon
For Time
3 Rounds of:
25 Push-Ups
50 Ring Rows
- Into -
3 Rounds of:
25 yard Front Rack Lunge(50s/35s)
50 Air Squats
20 min Time Cap