Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 180123
12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-upsMen: 165 lb.
Women: 115 lb.Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180123 Tips With Rory McKernan
• The Hang Clean
Thursday 180118
21-15-9 reps for time of:
Push presses
Power cleansMen: 135 lb.
Women: 95 lb.Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180118 Tips With Rory McKernan
• The Push Press
• The Power Clean
Related:
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-undersMen: 20-lb. ball
Women: 14-lb. ball
Scroll for scaling options.
Post rounds completed to comments.Related:
• CrossFit WOD 180112 Tips With David Tittle
• The Medicine-Ball Clean
• The Double-Under
Related:
5 rounds for time of:
400-meter run
7 L pull-ups
4 clean and jerksMen: 185 lb.
Women: 125 lb.Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180106 Tips With Rory McKernan
• The Pull-Up (L-Sit)
• Chad Vaughn, 315-lb. Clean and Jerk
Saturday 171230
Complete as many rounds as possible in 12 minutes of:
155-lb. squat snatch, 1 rep
155-lb. clean and jerks, 3 reps
30 double-unders
The Lyon
The Lyon
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-upsRest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
Saturday 171223
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 repClean is from the ground, power or squat.
Friday 171215
Set a clock for 12 minutes and, with a 135-lb. barbell, complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
Saturday 171125
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps
Gwen
Gwen
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.