AMRAP in 20 minutes
9 Pull-Ups
9 Squat Cleans (95/65 lb)
9 Kettlebell Swings (1.5/1 pood)
9 Toes-to-Bar
9 Push Presses (95/65 lb)
9 Burpees
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
9 Pull-Ups
9 Squat Cleans (95/65 lb)
9 Kettlebell Swings (1.5/1 pood)
9 Toes-to-Bar
9 Push Presses (95/65 lb)
9 Burpees
With a Running Clock in 13 minutes
From 0:00-10:00, AMRAP of:
20 Alternating Pistols
10 Power Cleans (135/95 lb)
Then from 10:00-13:00, establish:
1 rep max Power Clean
AMRAP (Team of 3) in 50 minutes
3 Rope Climbs (1 each)
15 Power Cleans (60/40 kg) (5 each)
19 Alternating Wall Ball Shots (9/6 kg)
AMRAP in 14 minutes
17 Double-Unders
8 Bar Muscle-Ups
20 Pistols
17 Power Cleans (135/95 lb)
AMRAP in 20 minutes
5 Dumbbell Deadlifts (2x50/35 lb)
6 Dumbbell Hang Cleans (2x50/35 lb)
7 Dumbbell Front Squats (2x50/35 lb)
8 Dumbbell Push Presses (2x50/35 lb)
35 Double-Unders
200 meter Run
Buy-In: 54 second Silence
With a Running Clock in 10 minutes
From 0:00-3:00, for time of:
500 meter Row
Then from 3:01-10:00, AMRAP of:
5 Deadlifts (315/220 lb)
Unbroken Handstand Walk*
*Start with 10 feed and add 10 feet every subsequent round
AMRAP (with a Partner) in 18 minutes
5 Squat Snatches (135/95 lb)
14 Deadlifts (315/225 lb)
5 Bar Muscle-Ups
30 Toes-to-Bars
35 ft Handstand Walk
Cash Out:
1983 meter Run (together)
Two AMRAPs (in teams of 4) in 36 minutes
AMRAP in 4 minutes each of:
Toes-to-Bars
Push Presses (35/25 kg)
Double-Unders
Sumo Deadlift High-Pulls (35/25 kg)
Rest 4 minutes
Finally, AMRAP in 4 minutes each of:
Sumo Deadlift High-Pulls (35/25 kg)
Double-Unders
Push Presses (35/25 kg)
Toes-to-Bars
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
AMRAP in 12 minutes
12 Wall Ball Shots (10/6 kg)
12 Kettlebell Swings (20/16 kg)
12 Kettlebell Snatches (20/16 kg)
100 meter Sprint