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Benchmark, Memorial, Hero WODS | Crossfit Wods At Home

Clean

Monday 030630

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Clean and Jerk 15-12-9 reps Rest overhead, at rack, or at bottom, but not at ground - touch and go only! Use the same load for all three sets. Post load to comments. … [Read more...] about Monday 030630

Thursday 030612

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Five rounds of: Hang Clean 15 reps 20 Sit-ups Pick a load for all five rounds. Total score is hang clean load in pounds divided by time to completion in seconds for all five rounds. … [Read more...] about Thursday 030612

Sunday 030525

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Clean & Jerk 15-12-9 reps. Pick load for Clean & Jerk and keep it for all three sets. Divide C&J weight in pounds by number of seconds to completion for final score. … [Read more...] about Sunday 030525

Wednesday 030521

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Complete 5 rounds: Run 400 meters Clean 15 reps 20 Push-ups Pick load for cleans and keep if for all five rounds. Divide clean weight by number of seconds to completion for total score. … [Read more...] about Wednesday 030521

Thursday 030515

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Five rounds of: Clean 105X21 15 Handstand Push-ups Submit time to comments. Use manual assistance/spotting for handstand push-up where needed. This workout is perfectly suited for team workouts especially for those at less than advanced fitness levels. In this photo Dave Leyes (L) and Greg Amundson (R) are assisting Scott McPeak with his handstand push-ups by a gentle tug … [Read more...] about Thursday 030515

Tuesday 030506

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Five rounds of: Hang Clean 12 reps 12 Dips Pick load for hang cleans and keep it for all five rounds. Divide hang clean weight by number of seconds to completion for total score. Post score in comments. Scoring the workout in this manner dramatically rewards and motivates greater strength, power, stamina, and cardiorespiratory endurance. … [Read more...] about Tuesday 030506

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