Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Metcon
20 min Amrap (with a Partner)
Partner 1 :
400m Run
Partner 2:
Amrap
6 Power Snatch (135/95)
12 OVHS (135/95)
18 T2B
Switch when partner returns from the run (cont. where partner left off). Scored by total rds completed of PS ,OVHS, T2B.
Strength
5x10
Dumbbell Bench Single Arm
Bent Over Row , Single Arm Dumbbell
Strength
Deadlift (1 Rep Max)
10 mins
Metcon
15 min Amrap
30 Yard Sled Push (3x45/2x45)
10-15-20-25-30. . .
Pull Ups
Strength
Split Jerk (1 Rep Max)
10 mins
Metcon
For Time:
10-9-8-7-6-5-4-3-2-1
Kettle Bell Swings (70/53)
Goblet Squats (70/53)
Every time you break perform 10 Burpees over Kettlebell.
Metcon
3 Rounds for Time
30 GHD's
10 Squat Cleans (185/125)
Strength
Squat Clean (1 Rep Max)
21-15-9-9-15-21 Reps for Time
Deadlift, 225#
Burpee
Metcon
17 min Amrap
200m Run
10 Wall Balls (20/14)
* Add 5 reps of wall balls every round
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm, Alternate arms each rep.
Bent Over Row (5 sets of 10 reps)
Single Arm Dumbbell
Strength
Deficit Deadlifts (5x3 @80%)
Standing on a 2" riser, every 2 mins
Metcon
75-50-25 for Time (with a Partner)
Strict Pull Ups
Strict HSPU
Push Ups
Split reps as needed
Strength
Split Jerk (5x 3 FS+1 Jerk)
5 sets
3 Front Squats + 1 Split Jerk
(Moderate Weight)
Metcon
For Time:
50-40-30-20-10
Air Squats
100ft Lunge walk after each set
Metcon (AMRAP - Rounds)
Every min (10 mins)
200/175m Ski
Rest 1 min
Metcon (AMRAP - Rounds)
Every min (10 mins)
6 Power Snatch (135/95)
Rest 1 min
Metcon (AMRAP - Rounds)
Every min (10 mins)
10 Burpee to Bar
*6in above reach
For Time
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters