Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Gwen
Gwen
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Saturday 150815
Split jerk 3-3-3-3-3-3-3 reps
Saturday 150725
Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 155 lb., women use 105 lb.Or,
Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 205 lb., women use 145 lb.
Sunday 150726
Clean and jerk 1-1-1-1-1-1-1 reps
Friday 150710
For time:
21 one-legged squats with a 65-lb. dumbbell
185-lb. clean and jerks, 15 reps
9 muscle-upsRest 15 minutes
Then, for time:
21 parallette handstand push-ups
165-lb. snatches, 15 reps
9 muscle-ups
Tuesday 150707
Push jerk 3-3-3-3-3 reps
DT
DT
5 rounds for time of:
155-lb. deadlifts, 12 reps
155-lb. hang power cleans, 9 reps
155-lb. push jerks, 6 reps
Thursday 150611
3 rounds for time of:
7 bar muscle-ups
205-lb. squat clean and jerks, 7 reps
Monday 150608
Split jerk 1-1-1-1-1-1-1 reps
Sunday 150524
Olympic weightlifting total:
Snatch 1-1-1 reps
Clean and jerk 1-1-1 reps