Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 060903
Complete three rounds for time of:
95 pound Power snatch, 21 reps
Run 400 meters
Thursday 060720
Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters
Isabel
"Isabel"
For time:
Snatch 135 pounds, 30 repsUse 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 041111.
Tuesday 060502
Four rounds for time of:
20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps
Monday 060417
Three rounds for time of:
21 Burpees, get air (6")
21 Squat snatches, 45 pound barbell
21 Wall Ball shots, 10 foot target, 20 pound ball
21 Thrusters, 25 pound dumbbells
21 Squat cleans, 25 pound dumbellsThere are 315 squats in this workout.
Thursday 060330
Snatch 1-1-1-1-1-1-1 reps
Wednesday 060215
Three rounds for time of:
Two-hand, dumbbell power snatch, 30-pounds each, 30 reps
30 Pull-ups
Run 800 meters
Saturday 060114
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Tuesday 051025
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-upsGreg Amundson 4:49 [video]
Monday 031229
For twenty minutes:
10 Barbell Snatches
10 Pull-upsMultiply snatch load by rounds completed and post to comments.