With a Running Clock in 35 minutes
First, AMRAP in 30 minutes (with a Partner)
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Partners alternate rounds
Then, 5 minutes to find a 1-rep-max Partner Deadlift
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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With a Running Clock in 35 minutes
First, AMRAP in 30 minutes (with a Partner)
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Partners alternate rounds
Then, 5 minutes to find a 1-rep-max Partner Deadlift
AMRAP (with a Partner) in 42 minutes
From 0:00-10:00, establish:
1 rep max Snatch
2 minute Rest
From 12:00-42:00, AMRAP of:
30 Bar Over Burpees
9 Clean-and-Jerks (135/95 lb)
19 Chest-to-Bar Pull-Ups
88 Air Squats
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets
3 Rounds for Time
1 Barbell Complex*
10 second L-Sit
2 Barbell Complexes*
20 second L-Sit
3 Barbell Complexes*
30 second L-Sit
*1 Barbell Complex consists of: 1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch Push Press
Round 1: 135/85 lb
Round 2: 155/105 lb
Round 3: 185/125 lb
Strength
Clean-and-Jerk (1RM C&J)
12 mins
Metcon
2 Rounds for Time
10 Deadlifts (315/225 lb)
20 Deficit Handstand Push-ups (4.5'' deficit/3" deficit)
30 Front Squats (95/65 lb)
Time Cap: 20 minutes
Strength
Push Press (1RM Push Press)
12 mins
Metcon
3 rounds for time of:
9 bar muscle-ups
18 toes-to-bars
Time cap: 12 minutes
- Rest 5 Minutes-
3 rounds for time of:
9 bar muscle-ups
18 toes-to-bars
Time cap: 12 minutes
Strength
Back Squat (1RM Back Squat)
12 mins
Metcon
8min Amrap
8 Thrusters (115/85 lb)
50 Double-Unders
Strength
Deadlift (1RM Deadlift)
12 mins
Metcon
For time:
100 alternating dumbbell snatches (50/35)
50 Cal. row
100 Bar-facing burpees
Time cap: 20 minutes
Strength
Snatch ([email protected]% )
Complete a set every 1:15
Metcon
7 min Amrap
10 Toes-to-Bars
50 Double-Unders
- rest 3 mins -
7 min Amrap
10 Strict Handstand Push-Ups
50 Double-Unders
Strength
Snatch ([email protected]% )
Complete a set every 1:45
Metcon
2 Rounds for Time
21/15 Cal. Ski
21 Burpee to Bar
15/12 Cal. Ski
15 Burpee to Bar
9/7 Cal. Ski
9 Burpee to Bar
- Rest 1:1 -