EMOM in 12 minutes
Odd Minutes:
5 Push Presses (155/105 lb)
Even Minutes:
5 Deadlifts (155/105 lb)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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EMOM in 12 minutes
Odd Minutes:
5 Push Presses (155/105 lb)
Even Minutes:
5 Deadlifts (155/105 lb)
For Time8 Deadlifts (155/105 lb)7 Cleans (155/105 lb)6 Snatches (155/105 lb)8 Pull-Ups7 Chest-to-Bar Pull-Ups6 Bar Muscle-Ups6 Deadlifts (155/105 lb)5 Cleans (155/105 lb)4 Snatches (155/105 lb)6 Pull-Ups5 Chest-to-Bar Pull-Ups4 Bar Muscle-Ups4 Deadlifts (155/105 lb)3 Cleans (155/105 lb)2 Snatches (155/105 lb)4 Pull-Ups3 Chest-to-Bar Pull-Ups2 Bar Muscle-Ups
For Time
8 Deadlifts (155/105 lb)
7 Cleans (155/105 lb)
6 Snatches (155/105 lb)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6 Deadlifts (155/105 lb)
5 Cleans (155/105 lb)
4 Snatches (155/105 lb)
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts (155/105 lb)
3 Cleans (155/105 lb)
2 Snatches (155/105 lb)
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups
Saturday 211127
Complete as many rounds as possible in 10 minutes of:
30-second L-sit from the floor
10 odd-object cleans
Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
Post rounds completed to comments.
Scaling:
Watch “L-Sit Variations With Julie Barnes Maurer” and “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
30-second tuck sit
10 odd-object cleans
Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
30-second seated leg raises
10 odd-object cleans
Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.
Wednesday 230705
Complete as many rounds as possible in 10 minutes of:
30-second L-sit from the floor
10 odd-object cleans
Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
Post rounds completed to comments.
Compare to 211127.
Scaling:
Watch “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
30-second tuck sit
10 odd-object cleans
Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
30-second seated leg raises
10 odd-object cleans
Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.
Wednesday 231011
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders
♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs
Rest, then,
Accumulate 2 minutes in an L-sit hold.
*Focusing on quality, accumulate 2 minutes in as few sets as possible.
Post time and results to comments.
Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.
Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders
♀ 105-lb cleans, 35-lb DBs
♂ 155-lb cleans, 50-lb DBs
Rest, then,
Accumulate 2 minutes in an L-sit hold.
*Focusing on quality, accumulate 2 minutes in as few sets as possible.
Beginner option:
For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
♀ 55-lb cleans, 15-lb DBs
♂ 75-lb cleans, 25-lb DBs
Rest, then,
Practice 2-5 minutes of an L-sit drill of choice.