Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 18 minutes
16 GHD's
14 Inverted Ring Rows
12 Deficit Push Ups (4in/2in)
For Time:
2,000/1,750 meter Row
- Top of 10 mins Start -
Then, AMRAP in 7 minutes of:
Max Dumbbell Step-Ups (2x50/35 lb, 24/20 in)
- Top of 20 mins Start -
Finally, perform:
1000m/750m Row
5 Rounds for Time
25 Kettlebell Swings (1.5/1 pood)
25 Wall Ball Shots (20/14 lb)
200 meter Run
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 -
For Time (with a Partner)
3,000 meter Row
60 Clean-and-Jerks (135/95 lb)
5 Rounds for Time
20 Overhead Squats (95/65 lb)
80 Double-Unders
400 meter Run
Strength
Snatch (5x5@75% )
Complete a set every 2:00
Metcon
For Time:
100ft DB Lunge Walk (50s/35s)
21 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)
15 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)
9 Burpee Pull Ups
100ft DB Lunge Walk (50s/35s)
6 Rounds for Time
6 sets (Every 3 mins)
15/12 Cal. Assault Bike
15 Thrusters (95/65)
8 Rounds for Time
6 Clean and Jerks (155/105)
6 Handstand Push-ups
26 Double Unders
13 Box Jumps (24/20)
For Time (with a Partner)
2,000 meter Row
75 Syncro Kettlebell Swings (1.5/1)
1,500 meter Row
100 Syncro Push Ups
1,000 meter Row
75 Syncro Kettlebell Swings (1.5/1)