Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
(WOD 4) 30 Clean-and-Jerks (205/145 lb)
Then, (WOD 5) at the 6:00 mark:
36 Strict Handstand Push-Ups
36 Calorie Row
24 Axel Hang Power Snatches (105/75 lb)
24 Bar-Facing Burpees
12 Overhead Squats (205/145 lb)
12 Bar Muscle-ups
5 Rounds for Time
50 foot Handstand Walk
5 Squat Cleans (225/155 lb)
21-15-9 Reps for Time
Squat Cleans (135/95 lb)
Handstand Push-Ups
30 Rounds for Time
1 Squat Clean (95/65 lb)
1 Hang Squat Clean (95/65 lb)
1 Thruster (95/65 lb)
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups
5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean (135/85 lb)
2 Jerks (135/85 lb)
200 ft Sprint
2 minute Rest
Then, 5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean (135/85 lb)
2 Jerks (135/85 lb)
200 ft Sprint
5 Rounds for Time
30 Push-Ups
6 Power Cleans (60/40 kg)
18 American Kettlebell Swings (32/24 kg)
For Time
16 Deadlifts (275/185 lb)
16 Hang Power Cleans (185/135 lb)
16 Push Presses (135/95 lb)
800 meter Run
16 Deadlifts (275/185 lb)
16 Hang Power Cleans (185/135 lb)
16 Push Presses (135/95 lb)
800 meter Run
16 Deadlifts (275/185 lb)
16 Hang Power Cleans (185/135 lb)
16 Push Presses (135/95 lb)
For Time (in a Team of 3)
10 Clean-and-Jerks
400 meter Barbell Carry
10 Clean-and-Jerks
400 meter Sled Pull
10 Clean-and-Jerks
400 meter Sled Push
Load barbell and sled with average bodyweight of all 3 team members
For Time
1000 meter Row
30 Snatches (135/105 lb)
1000 meter Row
30 Clean-and-Jerks (135/105 lb)