Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 170328
For time:
20-lb. medicine-ball cleans, 50 reps
155-lb. push jerks, 25 reps
20-lb. medicine-ball cleans, 50 reps
Saturday 170318
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps
Thursday 170316
5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups
Monday 170313
3 rounds for time of:
3 legless rope climbs
6 push jerks, 225 lb.
12 deadlifts, 225 lb.
24 GHD sit-ups
48 wall-ball shots, 20-lb. ball
Thursday 170216
Behind-the-neck jerk 1-1-1-1-1-1 reps
Push jerk 10-8-6-4-2 reps
Monday 161226
For time:
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps
Sunday 161218
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Monday 161212
For time:
20-calorie bike
165-lb. clean and jerks, 20 reps
20-calorie bikeIf you don’t have an indoor bike, use a rower.
Monday 161121
Push jerk 3-3-3-3-3 reps
Sunday 161106
Clean and jerk 1-1-1-1-1-1-1 reps