Fitness
Partner WOD
"Benchmark Mashup"
For time
30 snatches (75/45)
then
150 wall balls (14/10)
then
21-15-9
Deadlifts (135/95)
Single arm db push press (35/20)
then
21-15-9
Thrusters (75/45)
Pullups
Performance
Partner WOD
"Benchmark Mashup"
For time
30 snatches (115/75)
then
150 wall balls (20/14)
then
21-15-9
Deadlifts (185/125)
Single arm db push press (50/35)
then
21-15-9
Thrusters (95/65)
Pullups
Competition
Partner WOD
"Benchmark Mashup"
For time
30 snatches (135/95)
then
150 wall balls (20/14)
then
21-15-9
Deadlifts (225/155)
Handstand pushups
then
21-15-9
Thrusters (95/65)
Pullups
At Home
Partner WOD
For time
100 single arm odd object snatches
100 squat jumps
100 odd object step ups
100 squat jumps
100 pushups
100 squat jumps
Notes:
Today's partner workout is a mashup of four CrossFit benchmark workouts. You can break the reps between partners as needed. For the at home workout you can break the reps up between partners as needed. You can also distribute the odd object snatches between arms as needed. For the odd object steppes find something to step up on and hold your odd object in the goblet position.