Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 160311
Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-upsMen use 75 lb.
Women use 55 lb.
Tuesday 160301
9-15-21 reps for time of:
Row for calories
115-lb. power snatches
Tuesday 160223
5 rounds of:
12 dumbbell snatches
9 bench presses
6 bar muscle-ups
Monday 151228
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-upsUse a 55-lb. dumbbell for the snatches.
Friday 151204
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-upsUse a 55-lb. dumbbell for the snatches and overhead squats.
Saturday 151205
Snatch 3-3-3-3-3 reps
Tuesday 151124
5 rounds of:
30 wall-ball shots, 20-lb. ball
5 squat snatches
Rest 2 minutes
Saturday 151107
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps
Friday 151106
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-undersMen use 135 lb., women use 105 lb.
Monday 151102
Hang squat snatch 3-3-3-3-3 reps
Hang power clean 3-3-3-3-3 reps