Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Metcon
For Time:
30 Clean and Jerks (135/95)
* Every time the bar is dropped perform 100 Double Unders *
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm , Alternate arms each rep.
Strength
Deficit Deadlifts (3x3 @70%, 3x2 @75%, 3x1 @80%)
Standing on a 2" riser
Time Cap: 12 mins
Metcon
5 Rounds for time (with a Partner)
5 rds (Each)
21/15 Cal. AB
12 Bar Facing Burpees
* 1:1 Record each round
Strength
Push Jerk (6x 2 Push Press + 1 Push Jerk)
10 mins.
Metcon (Weight)
Every min (12 mins)
15 Wall Balls
* Choose a weight you can maintain 15 unbroken reps *
Strength
5 sets
2 Power Snatch + 3 OVHS
Metcon
3 Rounds for Time
1000m Bike Erg
30 T2B
- Then -
3 rounds
500 Row
30 HSPU
25 min Time Cap (no rest b/t workouts)
For time:
5 rounds of:
4 muscle-ups
13 shoulder-to-overheads (135/95)
Then, 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads (185/125)
Time cap: 15 minutes
Metcon
For time:
30 Power Snatch (135/95)
30 Strict HSPU
Time Cap: 6 min
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
10 mins
Strength
Deficit Deadlifts (7x2 @75%)
Standing on a 2" riser
Every 1:15
Metcon
8 min Amrap
45 thrusters (95/65)
45 toes-to-bars
45 cleans, (95/65)
45 chest-to-bar pull-ups
Strength
Push Jerk (7x2)
10 mins.
Metcon
For time:
80 bar-facing burpees
4,000-meter row
Time cap: 30 minutes
Strength
Power Clean + Front Squat (5 x 2PC+3FS)
5 sets
2 Power Cleans + 3 Front Squats
Metcon
3 rounds of time of:
15 Deadlifts (225/155)
35 Overhead squats (75/55)
90 Double-unders
Time cap: 15 minutes
3 rounds
100’ Overhead Walking Lunge 95/65
3 Rope Climb
Rest 5:00
3 rounds
100’ Front Rack Walking Lunge 115/75
3 Rope Climb