Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 170819
10 2-minute rounds of:
50-yard swim
Max-rep 35-lb. dumbbell power clean and jerksThere is no rest between rounds.
Wednesday 170726
Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleansEtc., adding one muscle-up and 5 med-ball cleans each round.
Use a 20-lb. ball for both exercises.
Saturday 170715
27-21-15-9 reps for time of:
95-lb. squat cleans
Ring dips
Wednesday 170712
Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Rich
Rich
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
Wednesday 170628
Complete as many rounds as possible in 12 minutes of:
60-lb. dumbbell deadlifts, 9 reps
6 burpees
60-lb. dumbbell power cleans, 3 reps
Monday 170605
21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups
Tuesday 170606
Clean and jerk 5-5-3-3-3-1-1-1-1 reps
Friday 170602
Double Grace
For time:
135-lb. clean and jerk, 60 reps
Sunday 170528
2017 Regional Event 6
For time:
30-cal. bike
20 burpee box jump-overs
10 odd-object cleansMen use a 30-in. box
Women use a 24-in. boxFind a sandbag, medicine ball or other heavy odd object for the cleans.