Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 150212
5 rounds for time of:
115-lb. hang power clean and jerks, 12 reps
115-lb. thrusters, 9 reps
115-lb. power snatches, 6 reps
Tuesday 150120
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
Randy
Randy
For time:
75-lb. power snatches, 75 reps
Tuesday 141230
Hang squat snatch 1-1-1-1-1-1-1 reps
Sunday 141207
For time:
Row 1,000 meters
40-lb. dumbbell snatches, 50 reps
Row 750 meters
40-lb. dumbbell snatches, 35 reps
Row 500 meters
40-lb. dumbbell snatches, 20 repsThese are one-arm squat snatches, alternating arms.
Wednesday 141203
For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps
Monday 141103
5 rounds for time of:
135-lb. deadlift, 9 reps
135-lb. hang power snatch, 6 reps
135-lb. overhead squat, 3 reps
Friday 141024
21-15-9 reps for time of:
Toes-to-bars
115-lb. snatches
Saturday 141011
Complete as many reps as possible in 10 minutes of:
135-lb. snatches, 10 reps
155-lb. snatches, 10 reps
185-lb. snatches, 10 reps
205-lb. snatches, 10 reps
225-lb. snatches, 10 reps
245-lb. snatches, max reps
Friday 140926
3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups