For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Back Squats (50/35 kg, from the ground)
3 SASA Complexes* (50/35 kg)
*SASA Complex consists of:
2 Hang Power Cleans and 1 Thruster
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Back Squats (50/35 kg, from the ground)
3 SASA Complexes* (50/35 kg)
*SASA Complex consists of:
2 Hang Power Cleans and 1 Thruster
For Time
10 Bear Complexes (135/95 lb)
100 yard Bear Crawl
8 Bear Complexes (155/105 lb)
100 yard Bear Crawl
6 Bear Complexes (185/125 lb)
100 yard Bear Crawl
4 Bear Complexes (205/135 lb)
100 yard Bear Crawl
2 Bear Complexes (225/145 lb)
100 yard Bear Crawl
1 bear complex consists of: 1 Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press
3 Rounds for Time
1 Barbell Complex*
10 second L-Sit
2 Barbell Complexes*
20 second L-Sit
3 Barbell Complexes*
30 second L-Sit
*1 Barbell Complex consists of: 1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch Push Press
Round 1: 135/85 lb
Round 2: 155/105 lb
Round 3: 185/125 lb
AMRAP in 15 minutes
1 Dumbbell Hang Squat Clean (2x50/35 lb)
1 Dumbbell Thruster (2x50/35 lb)
30 Double-Unders
2 Dumbbell Hang Squat Cleans (2x50/35 lb)
2 Dumbbell Thruster (2x50/35 lb)
30 Double-Unders
Continue with this pattern, adding 1 Dumbbell Hang Squat Clean and 1 Dumbbell Thruster each round.
For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up