Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Gymnastics
10 min Practice:
Muscle Ups
Metcon
17 min Amrap (with a Partner)
30 Yard Sled Push (4x45/3x45)
15 T2B
Gymnastics
10 min Practice:
Rope Climbs
Metcon
For Time:
100 Double-Unders
21 Squat Cleans (135/95)
100 Double-Unders
15 Squat Cleans (135/95)
100 Double-Unders
9 Squat Cleans (135/95)
Gymnastics
10 min Practice:
HSPU
Metcon
5 Rounds for Time
21 Cal. Row
15 Power Snatch (75/55)
Gymnastics
10 min Practice:
Pull Ups
Metcon
For Time:
6000m/5000m Bike Erg
4000m/3500m Row
2000m/1500m Ski
* 35 min Time Cap *
3 Rounds for Time
10 Thruster (165/110)
10 Muscle Up
10 Power Snatch (165/110)
10 Muscle Up
Rest 3:00 b/t
Strength
Bench Press (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.
Metcon
For Time:
27-21-15-9
Cal. Ski
T2B
Strength
Deadlift (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.
Metcon
4 Rounds for Time
400m run
10 SandBag Clean 150/100#
- 18 min Time Cap -
Strength
Shoulder Press (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.
Metcon
15 min Amrap
20 Wall Ball (20/14)
20 GHD's
Strength
Front Squat (1 Rep Max)
If you Max out last week then work up to 90-95% of 1RM.
DT
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
For Time:
175/150 Cal. Row
Every 2 mins perform:
20/15 Push Ups