Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 170727
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerksUse 60-lb. dumbbells for the farmers carry and push jerks.
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
Saturday 170617
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 repsTry to increase the load on each of the fifteen reps.
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
Tuesday 170523
Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps
Tuesday 170411
5 rounds for time of:
225-lb. clean and jerks, 4 reps
6 bar muscle-ups
40-ft. handstand walk
Wednesday 170405
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 one-arm dumbbell push jerksUse a single, heavy dumbbell and alternate arms each rep.
Saturday 170401
Clean and jerk 3-3-3-3-3 reps
Sunday 170326
3 rounds for time:
One minute of 135-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute