Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 160415
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
Tuesday 160412
Clean and jerk 1-1-1-1-1-1-1 reps
Grace
Grace
For time:
135 pound Clean and Jerk, 30 repsOR
Isabel
For time:
Snatch 135 pounds, 30 repsUse 95 pounds, 65 pounds or broomstick as needed.
Woehlke
Woehlke
3 rounds, each for time of:
4 jerks, 185 lb.
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-upsRest 3 minutes between rounds.
Thursday 160317
Clean and jerk 5-5-5-5-5 reps
Wednesday 160302
Split jerk 1-1-1-1-1-1-1 reps
Saturday 160220
Clean and jerk 3-3-3-3-3 reps
Monday 160208
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleansRest 5 minutes between rounds.
Grace
Grace
135-lb. clean and jerks, 30 reps
Tuesday 160202
For time:
9 bar muscle-ups
21 push jerks, 115 lb.
7 bar muscle-ups
15 push jerks, 115 lb.
5 bar muscle-ups
9 push jerks, 115 lb.