5 Rounds for Time
3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
2 minutes Rest
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds for Time
3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
2 minutes Rest
For Time
21-18-15-12-9-6-3 reps of:
Pull-Ups
Clean-and-Jerks (135/95 lb)
5 Rounds for Time (with a Partner)
10 Power Cleans (185/125 lb)
20 Front Squats (185/125 lb)
200 meter Buddy Run
9 Rounds for Time (with a Partner)
9 Bar Muscle-Ups
11 Clean-and-Jerks (155/115 lb)
50 yard Buddy Carry
For Time
13 Squat Snatches (155/105 lb)
Then, 10 Rounds of:
10 Pull-Ups
100 meter Sprint
Then, 13 Squat Cleans (155/105 lb)
For Time
Buy-In:
15 Bar Muscle-Ups
5 rounds of:
30 Double-Unders
10 Deadlifts (155/105 lb)
5 Squat Cleans (155/105 lb)
Cash-Out:
15 Bar Muscle-Ups
For Time
40 Handstand Push-Ups
20 Muscle-Ups
10 rounds of Macho Man (185/135 lb)*
*1 Round of Macho Man is:
3 Power Cleans (185/135 lb)
3 Front Squats (185/135 lb)
3 Push Jerks (185/135 lb)
For Time (with a Partner)
400 meter Run (together)
Then, 4 Rounds of:
40 Medicine Ball Lunges (9/6 kg)
14 Devils Presses (20/15 kg)
70 Hang Power Cleans (40/27 kg)
41 Strict Presses (40/27 kg)
400 meter Run (together)
For Time
11 Squat Cleans (135/95 lb)
100 Double-Unders
11 Push Presses (135/95 lb)
75 Sit-Ups
11 Deadlifts (135/95 lb)
50 Pull-Ups
For Time
20 Toes-to-Bars
20 Shoulder-to-Overheads (135/95 lb)
20 Handstand Push-Ups
20 Overhead Squats (135/95 lb)
20 Double-Unders
18 Clean-and-Jerks (135/95 lb)