For Time
10-8-7-6-5-4-3-2-1 reps of:
Jump Squats
Sit-Ups
Burpees
Time Cap: 20 minutes
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
10-8-7-6-5-4-3-2-1 reps of:
Jump Squats
Sit-Ups
Burpees
Time Cap: 20 minutes
Three AMRAPs in 21 minutes
AMRAP in 3 minutes of:
20 Gorilla Jump Squats
40 Single Dumbbell Cleans (15/10 kg) (alternating)
20 Gorilla Jump Squats
40 Single Dumbbell Shoulder-to-Overheads (15/10 kg) (alternate every 10 reps)
20 Gorilla Jump Squats
40 Single Dumbbell Hang Snatches (15/10 kg) (alternating)
Rest 1 minute
Then, AMRAP in 6 minutes of:
Same as above. Resume where you left off.
Rest 2 minutes
Finally, AMRAP in 9 minutes of:
Same as above. Resume where you left off.
Four 3-minute AMRAPs in 21 minutes
AMRAP in 3 minutes
21 Overhead Squats (95/65 lb)
21 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
18 Overhead Squats (115/80 lb)
18 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
15 Overhead Squats (135/95 lb)
15 Over-the-Rower Burpees
Max-Calorie Row
3 minutes Rest
AMRAP in 3 minutes
12 Overhead Squats (155/105 lb)
12 Over-the-Rower Burpees
Max-Calorie Row
Four AMRAPs in 36 minutes
AMRAP in 4 minutes:
Burpees
2 minutes Rest
Then, AMRAP in 6 minutes:
Alternating Kneeling Presses (2 x 16/12 kg)
2 minutes Rest
Then, AMRAP in 16 minutes:
4 Gorilla Cleans (2 x 16/12 kg)
4 Front Squats (2 x 16/12 kg)
4 Clean-and-Jerks (2 x 16/12 kg)
2 minutes Rest
Then, AMRAP in 4 minutes:
Burpees
* If athlete breaks during a round, perform 10 Push-Ups
3 AMRAPs in 24 minutes
Perform 3, 6, and 9-minute AMRAPs of:
20 Hang Power Snatches (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Thrusters (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Hang Power Cleans (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Overhead Squats (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Ring Muscle-Ups
Rest 3 minutes between each AMRAP