Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 170804
Amanda .45
13-11-9-7-5 reps for time of:
Muscle-ups
Squat snatchesMen use 135-lb. barbell
Women use 95-lb. barbell
Tuesday 170801
Snatch 1-1-1-1-1-1-1 reps
Wednesday 170712
Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Dallas 5
Dallas 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Rich
Rich
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
Thursday 170622
3 rounds for time of:
15-cal. row
12 power snatches, 95 lb.
9 burpees
Wednesday 170614
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
Sunday 170521
3 rounds for time of:
Row 250 meters
65-lb. squat snatches, 12 reps
21 push-ups
Thursday 170511
2017 Regional Event 2
21-15-9 reps for time of:
Dumbbell snatches
Ring dipsMen use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Wednesday 170503
Hang squat snatch 3-3-3-3-3-3-3 reps