Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Bench Press (5x1 @85%)
Every 1:45
Metcon
For Time:
30/24 Cal. Ski
50 Push Up
30 Dumbbell Snatch (75/50)
50 Push Up
30/24 Cal. Ski
* 20 min Time Cap *
Strength
Deadlift (5x1 @85%)
Every 1:15
Metcon
For Time
"Amanda"
9-7-5
Muscle Up
Squat Snatch (135/95)
Then,
Work to Heavy Squat Snatch with remaining time
Time Cap: 15 minutes
Strength
Shoulder Press (5x1 @85%)
Every 1:15
Metcon
4 Rounds for Time
30/24 Cal. Row
20 Push Press (95/65)
Strength
Front Squat (5x1 @85%)
Every 1:15
Metcon
2 Rounds for time
24-21-18
Overhead Squats (95/65)
Toes-to-Bars
- rest 3 mins -
24-21-18
Burpee Over Bar
GHD's
- 8 min Time Cap per set -
Hidalgo
For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24''
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24"
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles
Strength
Bench Press (5x3 @80%)
Every 1:45
Metcon
For Time:
30/20 Cal. Bike erg
50 Pull Ups
30/20 Cal. Bike erg
35 Pull Ups
30/20 Cal. Bike erg
20 Pull Ups
30/20 Cal. Bike erg
Strength
Deadlift (5x3 @80%)
Every 1:45
Metcon
6 Rounds for time
Teams of 2 (6 rds each)
15/12 Cal. Assault Bike
30 Yard Sled Push (4x45/3x45)
Strength
Shoulder Press (5x3 @80%)
Every 1:45
Metcon
12 min Amrap
60 Double-Unders
15 Toes-to-Bars
15 Dumbbell Squats (50s/35s)
Strength
Front Squat (5x3 @80%)
Every 1:45
Metcon
For Time:
250m Row
15 Clean and Jerks (135/95)
250m Row
12 Clean and Jerks
250m Row
9 Clean and Jerks
250m Row
Barraza
18 Minute AMRAP of:
200m Run
9 Deadlifts, 275#
6 Burpee Bar Muscle-ups