Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 161013
10 rounds for time of:
95-lb. sumo deadlift high pulls, 7 reps
95-lb. front squats, 7 reps
95-lb. push jerks, 7 reps
Saturday 161008
Complete as many rounds as possible in 20 minutes of:
5 clean and jerks
10 toes-to-bars
Rest 30 secondsMen use 185 lb. Women use 135 lb.
Friday 160812
Split jerk 3-3-3-3-3-3-3 reps
Saturday 160813
5 rounds for time of:
155-lb. clean and jerk, 10 reps
15-ft. legless rope climb, 1 ascent
Sunday 160724
Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerksMen use 155 lb., women use 105 lb.
Or,
Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerksMen use 205 lb., women use 145 lb.
Tuesday 160712
Complete as many rounds as possible in 7 minutes of:
205-lb. snatch, 1 rep
205-lb. clean and jerk, 3 reps
Saturday 160625
Complete as many reps as possible in 20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Rest 1 minute
265-lb. clean and jerks, 15 repsCompare to 150911.
Thursday 160609
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Thursday 160505
Complete as many reps as possible in 5 minutes of:
165-lb. squat clean and jerks
Thursday 160428
Push jerk 1-1-1-1-1-1-1 reps