Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (Teams of 2)
5k Bike Erg
100 Power Cleans (135/95)
50 Syncro Bar Facing Burpee
Time Cap: 25 minutes
Metcon (8 Rounds for time)
8x400m Run
rest 3 mins b/t sets
Metcon
2 rounds:
30/20 Cal. Row
30 GHD Sit-Ups
30/20 Cal. Bike Erg
30 Pull Ups
30/20 Cal. Ski
30 Box Jump Overs (24/20)
Rest 5 mins b/t rds
Strength
Front Squat (3x10 (60-70%))
Every 2 mins
Metcon
8 min Amrap
10/8 Cal. Bike
10 Burpees
Strength
3 position Power Clean (5x 1)
Power Clean+Hang power Clean+High Hang Power Clean
Every 2 mins for 5 sets
Metcon
For Time (teams of 2)
60 Handstand Push Ups
80 Yard Sled Push (4x45/3x45)
100 KB Swings (70/53)
80 Yard Sled Push
60 Hand Stand Push Ups
Time Cap: 20 min
Every 2 mins for 10 rounds (20 minutes)
Shoulder Press (3x10 (60-70%))
Metcon
5 Rounds for Time
20 Cal. Bike Erg
20 Toes-to-Bars
Time Cap: 16 minutes
Metcon (Time)
8 Rds
4 Power Cleans (205/135)
8 SHSPU
12 T2B
Strength
Push Press (10x2)
Every min 2 Push press (10mins). Choose a weight you can maintain good form
Metcon (Time)
Teams of 3 (1:2)
5 rds each
20 Cal. Row
30 Yard Sled Push (4x45/3x45)
*Partner 1 goes through a 1 rd then partner 2 follows. Continue through until all 3 partners complete 5 rds.
"King Kong"
3 Rounds for Time of:
1 Deadlift, 455 lb
2 Muscle-Ups
3 Cleans, 250 lb
4 Handstand Push-Ups
Strength
Back Squat (10x3)
Every min 3 Back Squats (10mins)
*Choose a weight you can maintain good form*
"Michelle"
Tabata - Until completion:
100 Back Squats (95/65)
Then, straight into:
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit Ups