Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 200807
5 rounds, each for time of:
Run 400 meters
15 clean & jerksRest 3 minutes between rounds.
♀ 65 lb. ♂ 95 lb.
Thursday 200730
Set a clock for 12 minutes and complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks♀ 95 lb. ♂ 135 lb.
Sunday 200719
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps
Grace
Grace
30 clean and jerks for timeOR
Isabel
30 snatches for time♀ 95 lb. ♂ 135 lb.
Sunday 200712
3 rounds for time of:
50 lunges
7 muscle-ups
10 hang squat clean and push jerks♀ 95 lb. ♂ 135 lb.
Friday 200710
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 repsPractice SLIPS for 20 minutes.
Tuesday 200630
Practice SLIPS for 20 minutes
Clean and jerk 1-1-1-1-1 reps
Monday 200622
5 rounds for time of:
12 hang power clean and jerks
9 thrusters
6 power snatches♀ 75 lb. ♂ 115 lb.
Saturday 200613
Practice SLIPS for 20 minutes
Push jerk 7-7-7-7-7-7-7 reps
Sunday 200503
Practice SLIPS for 20 minutes.
Clean and jerk 5-5-5-5-5-5-5 reps
If at home, modify with dumbbells, jugs, or other heavy objects. Post loads to comments.