EMOM For As Long As Possible
Death by Deadlifts (60% of 1 RM)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Movements: Deadlift
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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EMOM For As Long As Possible
Death by Deadlifts (60% of 1 RM)
AMRAP in 22 minutes
1 mile Run
Then, AMRAP of:
1 Deadlift (85% 1RM)
34 Wall Ball Shots (20/14 lb)
EMOM in 10 minutes
4 Front Squats (225/155 lb)
10 Double-Unders
AMRAP in 20 minutes
5 Weighted Pull-Ups (35/25 lb)
10 Push-Ups (feet on 30/24" box)
15 Squats (with 45/35 lb plate)
AMRAP in 12 minutes
30 Overhead Squats (145/105 lb)
50 Chest-to-Bar Pull-Ups
30 Power Snatches (145/105 lb)
50 Kipping Handstand Push-Ups
AMRAP in 34 minutes
34 Thrusters (75/55 lb)
34 Pull-Ups
34 Back Rack Lunges (75/55 lb)
34 calorie Row
34 Power Snatch (75/55 lb)
AMRAP in 20 minutes
8 Pull-Ups
12 Dumbbell Snatches (50/35 lb) (alternating)
17 Wall Ball Shots (20/14 lb)
AMRAP in 20 minutes
200 meter Row
14 Sit-Ups
7 Thrusters (95/65 lb)
5 Rounds for Max Reps
Max Rep Front Squats (60-70%)
60 second C2 Air Bike (90%)
Rest 90 seconds
AMRAP in 9 minutes
3 Power Cleans (135/95 lb)
3 Front Squats (135/95 lb)
3 Push Jerks (135/95 lb)
9 calorie Assault Air Bike