Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 190928
5 rounds for time of:
400-m run
15 left-arm kettlebell snatches
15 right-arm kettlebell snatches♀ 12 kg ♂ 16 kg
Sunday 190922
3 rounds for time of:
21 hang squat snatches
Row 500 meters
Plank hold for time equal to row time♀ 75 lb. ♂ 115 lb.
Saturday 190914
3 rounds for time of:
21 hang power snatches
50 squats for time
L-sit for time equal to squat time♀ 75 lb. ♂ 115 lb.
Monday 190819
5 rounds for time of:
2 legless rope climbs, 15 feet
20 dumbbell snatches, alternating arms♀ 45-lb. dumbbell
♂ 65-lb. dumbbell
Wednesday 190807
For time:
30 clean and jerks
30 muscle-ups
30 snatches♀ 95 lb.
♂ 135 lb.
Thursday 190801
4 rounds for time of:
400-m run
3 legless rope climbs
7 snatches♀ 130 lb.
♂ 185 lb.
Friday 190705
Joshie
3 rounds for time of:
21 dumbbell squat snatches, right arm
21 L pull-ups
21 dumbbell squat snatches, left arm
21 L pull-ups♀ 25-lb. dumbbell ♂ 40-lb. dumbbell
Wednesday 190515
4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups♀ 35-lb. dumbbell ♂ 50-lb. dumbbell
Monday 190408
3 rounds for time of:
15 power snatches
15 thrusters
1,000-m rowMen: 95 lb.
Women: 65 lb.
Friday 190315
Open Workout 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpeesRest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpeesMen: 95 lb.
Women: 65 lb.