Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 150710
For time:
21 one-legged squats with a 65-lb. dumbbell
185-lb. clean and jerks, 15 reps
9 muscle-upsRest 15 minutes
Then, for time:
21 parallette handstand push-ups
165-lb. snatches, 15 reps
9 muscle-ups
Tuesday 150623
For time:
25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35-lb. dumbbells
25 back extensions
30 wall-ball shots, 20-lb. ball
3 rope climbs, 15-ft. rope
Wednesday 150624
Power clean 3-3-3-3-3 reps
DT
DT
5 rounds for time of:
155-lb. deadlifts, 12 reps
155-lb. hang power cleans, 9 reps
155-lb. push jerks, 6 reps
Thursday 150611
3 rounds for time of:
7 bar muscle-ups
205-lb. squat clean and jerks, 7 reps
Hall
Hall
5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes
Sunday 150524
Olympic weightlifting total:
Snatch 1-1-1 reps
Clean and jerk 1-1-1 reps
Monday 150518
Complete as many reps as possible in 8 minutes of:
115-lb. shoulder presses
Each time you break, perform 50 double-undersRest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
205-lb. hang power cleans
Each time you break, perform 30 squats
Tuesday 150512
2015 Regional Event 7
For time:
15 muscle-ups
205-lb. squat clean, 1 rep
225-lb. squat clean, 1 rep
245-lb. squat clean, 1 rep
255-lb. squat clean, 1 rep
265-lb. squat clean, 1 rep
Saturday 150502
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps