Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 180929
1 rep of the following complex for max load:
Deadlift / hang clean / hang clean and jerk
Friday 180921
Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 135 / 95 lb.
20 squat cleans, 185 / 125 lb.
20 squat cleans, 225 / 155 lb.Scroll for scaling options.
Wednesday 180912
For time:
5 ring handstand push-ups
5 squat cleans, 185 / 125 lb.
10 strict handstand push-ups
10 squat cleans, 155 /105 lb.
20 handstand push-ups
20 squat cleans, 135 / 95 lb.
40 ring dips
40 squat cleans, 95 / 65 lb.Scoll for scaling options.
Post time to comments.
Saturday 180908
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.Scroll for scaling options.
Post heaviest load for the snatch, clean and deadlift to comments.Compare to 150311.
Related:
• The Snatch
• The Clean and Split Jerk
• The Deadlift
Saturday 180901
Saved by the Barbell
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minuteMen: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleansScroll for scaling options.
Post total reps completed to comments.Related:
• Register for "Saved by the Barbell" Workout for Kids
• The Deadlift
• The Hang Power Clean
Monday 180827
For time:
20 clean and jerksMen: 225 lb.
Women: 155 lb.Scroll for scaling options.
Post time to comments.Related:
• The Power Clean and Push Jerk
Saturday 180818
Hang power clean 5-5-5-5-5 reps
Scroll for scaling options.
Post loads to comments.Related:
• The Hang Power Clean
Sunday 180812
For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lungeMen: 20-lb. ball
Women: 14-lb. ballScroll for scaling options.
Post time to comments.Related:
• The Walking Lunge
• The Medicine-Ball Clean
Saturday 180811
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-barsMen: 205 lb.
Women: 135 lb.Scroll for scaling options.
Post rounds completed to comments.Related:
• Crazy-Time Power Cleans With Jesse Ward
• The Kipping Toes-to-Bar
Thursday 180719
Erin
5 rounds for time of:
15 dumbbell split cleans
21 pull-upsMen: 40-lb. dumbbells
Women: 25-lb. dumbbellsScroll for scaling options.
Post time to comments.Compare to 120211.
Related:
• CrossFit WOD 180719 Tips With Rory McKernan
• Read: The Kipping Pull-Up
• From the vault: WOD 120211 Demo With CrossFit Woodbridge