Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Front Squat (5x3)
3@60%
3@65%
3@70%
3@75%
3@80%
For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees (BFB)
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees (BFB)
Thursday 230504
For time:
10 squat snatches, ♀ 75 lb ♂ 115 lb
10 squat snatches, ♀ 85 lb ♂ 125 lb
10 squat snatches, ♀ 95 lb ♂ 135 lb
Post time to comments.
Scaling:
Reduce the load on each set to maintain solid mechanics while pushing the intensity.
Intermediate Option:
For time:
10 squat snatches, ♀ 65 lb ♂ 95 lb
10 squat snatches, ♀ 75 lb ♂ 115 lb
10 squat snatches, ♀ 85 lb ♂ 125 lb
Beginner Option:
For time:
10 squat snatches, PVC pipe or dowel
10 squat snatches, empty barbell ♀ 35 lb ♂ 45 lb
10 squat snatches, ♀ 45 lb ♂ 55 lb
Saturday 220101
Workout 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 burpees
30 snatches, weight 1
30 burpees
30 snatches, weight 2
20 burpees
30 snatches, weight 3
10 burpees
As many snatches as possible, weight 4
♀ 45 / 75 / 100 / 120-lb snatches
♂ 75 / 135 / 165 / 210-lb snatches
Post reps completed to comments.
Compare to 130307.
Scaling:
Beginner level athletes should spend time drilling the snatch and practice the movement with light weights.
Beginner Option:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
20 burpees
15 snatches, weight 1
15 burpees
15 snatches, weight 2
10 burpees
15 snatches, weight 3
5 burpees
As many snatches as possible, weight 4
♀ 22 / 35 / 45 / 55-lb snatches
♂ 35 / 45 / 55 / 65-lb snatches
Thursday 230202
For time:
10 front squats
5 rope climbs
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
♀ 125 lb ♂ 185 lb
Post time to comments.
Scaling:
Reduce the load on the front squat and modify the rope climb in order to complete this workout in 15 minutes or less.
Intermediate Option:
For time:
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
10 front squats
1 rope climbs
♀ 105 lb ♂ 155 lb
Beginner Option:
For time:
10 front squats
5 rope climbs, lying to standing
10 front squats
4 rope climbs, lying to standing
10 front squats
3 rope climbs, lying to standing
10 front squats
2 rope climbs, lying to standing
10 front squats
1 rope climbs, lying to standing
♀ 45 lb ♂ 65 lb
StrengthHang Power Snatch (1 Rep Max)12 Mins Metcon (3 Rounds for time)Teams of 2@ 8:00100/80Cal. Row30 Syncro Bar Facing Burpees@ 16:00100/80 Cal. Ski30 Syncro BFB@24:00100/80Cal. Assault Bike30 Syncro BFB * 7 min Time Cap each workout, Split calories up as needed*
Strength
Hang Power Snatch (1 Rep Max)
12 Mins
Metcon (3 Rounds for time)
Teams of 2
@ 8:00
100/80Cal. Row
30 Syncro Bar Facing Burpees
@ 16:00
100/80 Cal. Ski
30 Syncro BFB
@24:00
100/80Cal. Assault Bike
30 Syncro BFB
* 7 min Time Cap each workout, Split calories up as needed*