Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Linda
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weightSet up three bars and storm through for time.
Monday 070716
Hang squat clean 1-1-1-1-1-1-1 reps
Thursday 070712
For time:
25 Walking lunge steps
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 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Saturday 070630
Hang power clean 1-1-1-1-1-1-1 reps
Sunday 070617
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Monday 070514
15-12-9 reps of:
155 pound Hang power cleans
Muscle-ups
Thursday 070510
Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups
Friday 070427
Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups