Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Front Squat (6x4 @80%)
Bench Press (6x4 @80%)
Metcon
For Time:
2000m/1750m Row
- Every 2 mins 30 Air Squats
* Start with 30 Air Squats *
AMRAP in 20 minutes
4 Dumbbell Thrusters (2x50/35 lb)
6 Toes-to-Bar
24 Double-Unders
Strength
Front Squat (6x3 @80%)
Bench Press (6x3 @80%)
Metcon
Teams of 2
30 min Max Cal. Assault Bike
Strength:
Three position power snatch (Heavy Single)
Start from the ground, then hang position, then high hang position. This is 1 rep.
12 mins
Metcon
For Time:
30 Overhead Squats (95/65)
30 Toes-to-Bars
30/20 Cal. Ski
60 GHD Sit-Ups
30/20 Cal. Ski
30 Toes-to-Bars
30 Overhead Squats (95/65)
25 min Time Cap
Strength
Deadlift (6x3 @80%)
Shoulder Press (6x3 @80%)
Metcon
15 min Amrap
15/12 Cal. Bike Erg
50 Double Unders
15 KB Swings (70/53)
Strength
3 position clean (Heavy Single)
1 clean from the floor+1 clean from the hang+1 clean from the high hang
12 mins.....Squat!!
Metcon
3 Rounds for Time
500m Row
21 HSPU
9 Bar Muscle Ups
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Strength
Deadlift (6x2 @80%)
Shoulder Press (6x2 @80%)
Metcon
5 min Amrap
Max Distance Sled Push (45/25)
- Rest 5 Minutes-
Metcon
5 min Amrap
Max Cal. Standing Bike Erg
Strength
3 position Squat Snatch (Heavy Single)
Full+Hang+High Hang
12 mins
Metcon
5 Rounds for Time
500m Row
25 GHD's
* 18 min Time Cap *
Strength
Front Squat (6x2 @80%)
Bench Press (6x2 @80%)
Metcon
For Time:
50 Wall Balls (20/14)
25 Burpee Pull Ups
50 Wall Balls (20/14)
*15 min Time Cap *