Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Deadlift (2x2 @100%)
Shoulder Press (2x2 @100%)
Metcon (8 Rounds for time)
8 rds
500/400m Run
- rest 45 secs b/t rds -
For Time (with a Partner)
1 mile Run (together)
150 Burpee Pull-Ups (split)
1 mile Run (together)
Strength
Deadlifts (3x3 @95%)
Shoulder Presses (3x3 @95%)
Metcon
For Time
3 Rounds of:
25 Push-Ups
50 Ring Rows
- Into -
3 Rounds of:
25 yard Front Rack Lunge(50s/35s)
50 Air Squats
20 min Time Cap
Strength
Hang Power Snatches (Heavy 2)
12 mins
Metcon
AMRAP in 18 minutes
60 Double-Unders
250 meter Row
20 Wall Ball Shots (20/14 lb)
Strength
Front Squats (3x3 @95%)
Bench Presses (3x3 @95%)
Metcon
For Time
21-15-9 calories of:
Ski
42-30-18 reps of:
Toes-to-Bars
Strength
Hang Power Clean (Heavy Single)
12 mins
Metcon
2 Rounds for Time
1000m Bike Erg
15 Burpee Box Jump Overs
9 Sand Bag cleans (150/100)
For Time
10 Rope Climbs
100ft Handstand Walk
8 Rope Climbs
100ft HSW
6 Rope Climbs
100ft HSW
4 Rope Climbs
100ft HSW
2 Rope Climbs
100ft HSW
Strength
Hang Power Clean (Heavy 2 rep)
12 mins
Metcon
For Time (with a Partner)
100 Cal. Assault Bike
75 Syncro Pull-Ups
50 Thrusters (135/95)
Strength
Front Squat (4x4 @90%)
Bench Press (4x4 @90%)
Metcon
4 Rounds for time
Every 5 mins
25/20 Cal. Row
20 Lateral Burpee over Rower
Strength
Snatch (Heavy 2)
12 mins
Metcon
For Time:
500 meter Run
50 Toes-to-Bars
500 meter Run
50 Handstand Push-Ups
500 meter Run
50 Toes-to-Bars
20 min Time Cap