Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 201103
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. rope♂ 95 lb. ♀ 65 lb.
Snatch Speed Triple
Snatch Speed Triple (similar)
5 rounds, each for time and load of:
1 snatch
1 snatch, adding 5-10 pounds
1 snatch, adding 5-10 more poundsRest as needed between rounds. Use 3 barbells, or change the loads as quickly as possible between lifts.
Tuesday 201006
Bicouplet 1
21-15-9 reps for time of:
Snatches
Chest-to-bar pull-ups♀ 55 lb. ♂ 85 lb.
Friday 200904
First Cut
4 rounds for time of:400-m run
3 legless rope climbs
7 squat snatches♀ 130 lb. ♂ 185 lb.
Saturday 200829
2009 Couplet
3 rounds for time of:30 wall-ball shots
30 squat snatches♀ 14-lb. ball, 45-lb. snatch
♂ 20-lb. ball, 75-lb snatch
Wednesday 200812
Complete as many rounds as possible in 10 minutes of:
5 power snatches
5 box jumps♀ 105-lb. snatch, 30-in. box
♂ 155-lb. snatch, 36-in. box
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.
Monday 200706
Practice SLIPS for 20 minutes
Muscle snatch 1-1-1-1-1 reps
Overhead squat 3-3-3-3-3 reps
Squat snatch 1-1-1-1-1 reps
Thursday 200625
Practice SLIPS for 20 minutes
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps