Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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EMOM (for Load) For As Long As Possible
At each station athlete must complete:
1 Squat Snatch
2 Overhead Squats
or
1 Power Snatch
3 Overhead Squats
Men (in lbs.): 135-145-155-165-175-185-195-205-215-225
Women (in lbs.): 75-85-95-105-110-115-120-125-130-135
For Load
1 Squat Clean every 50 seconds
Men: 215 lb to 335 lb (10 lb increments)
Women: 120 lb to 180 lb (5 lb increments)
One bonus pound will be added to the best lift for every bar the athlete Jerks to overhead.
For Load
3 Sets for Max Weight Completed
1 Snatch Grip Deadlift
1 Snatch
1 Overhead Squat
1 Squat Snatch
Time Cap: 10 minutes
For Load
3 rep max Clean-and-Jerks
For Load
1 rep max Deadlift
For Load
1 rep max Overhead Squat
For Load
1 rep Max Effort Ground to Overhead
For Load
1 rep max Deadlift
For Load
1 rep max Barbell Extended and Controlled Overhead
For Load
Max Deadlift