Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Metcon
For Time:
21 Power Snatch (95/65)
1500m Bike Erg
42 OVHS (95/65)
1500m Bike Erg
63 Deadlifts (95/65)
1500m Bike Erg
Strength
Alternating Single Arm Dumbbell Bench
Alternating Single Arm Dumbbell Bent Over Row
Strength
Deficit Deadlifts (7x3 @82.5%)
Standing on a 2" riser12 mins
Metcon
For Time (with a Partner)
80 Cal. Assault Bike
120 Wall Balls (20/14)
60 Cal. AB
100 Wall Balls
40 Cal. AB
80 Wall Balls
Strength
Split Jerk (1x1)
12 mins of practice, work on footwork.
Metcon
12min Amrap
1000m/750m Ski Erg
30 Burpee to Bar (6in)
Max T2B
Strength/Metcon
Power Clean (5 reps Every min (5 mins))
Light Weight (touch and go)
Rest 1 min
Power Clean (3 reps Every min (5 mins))
Moderate Weight (touch and go)
Rest 1 min
Power Clean (1 reps Every 30 secs (5 mins))
Heavy Weight
Rest 1 min
Power Clean (5 reps Every min (5 mins))
Light Weight (same weight you started with)
Metcon
For Time
2000m Max Effort Bike Erg
3 Rounds for Time
10 Bar Muscle Up
50 Air Squat
100 Double Unders
Metcon
For Time (with a Partner)
100 Cal. Row
75 Syncro Wall Balls (20/14)
50 SHSPU
25 Sand Bag Cleans (150/100)
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
6x4 @77.5%
Standing on a 2" riser12 mins
Metcon
15 min Amrap
12 Power Cleans (95/65)
12 Box Jump Overs (24/20)
12 Push Ups
Strength
Split Jerk (1x1)
12 mins of practice, work on footwork.
Metcon
For Time:
50/40 Cal. Assault Bike
50 Burpee Pull Ups
Strength
3 position snatch (5x1)
1 snatch from the floor+1 snatch from the hang+1 snatch from the high hang
Metcon
For Time:
30-20-10
GHD's
Thrusters (95/65)
For Time:
50-35-20
GHD's
20-15-10
Shoulder to Overhead (155/105)