Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 031129
For time:
Run 400 meters
25 left arm snatches
25 right arm snatches
25 pull-ups
Run 400 meters
20 left arm snatches
20 right arm snatches
20 pull-ups
Run 400 meters
15 left arm snatches
15 right arm snatches
15 pull-ups
Run 400 metersUse 1½ pood Kettlebell or 55 pound dumbbell for snatches. Post time to comments.
Tuesday 031125
Snatch 5-5-3-3-3-1-1-1-1 reps.
Practice handstand for 20 minutes.
Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets. Post loads and handstand progress to comments.
Sunday 031102
Tabata push-press 75 pounds
Snatch 95X21-18-15-12-9-6-3 reps rest 60 seconds between sets.Rest as needed between Tabata effort and snatch. Post Tabata score to comments.
Monday 031020
For time:
Run 400 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps.
Run 800 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps
Run 400 meters.Snatch from ground and catch as low as possible.
Saturday 030906
Snatch 15-12-9 reps
This is three sets with any rest needed between sets. Touch and go at ground only. Post load and bodyweight to comments.
Friday 030829
30-20-10 reps for time of:
Alternating left and right arm, dumbbell snatch, 1/3 body weight
Pull-ups
Tuesday 030819
Dumbbell, alternate Clean & Jerk and Snatch, 21-15-9 reps.
Use same dumbbells for all three sets. If you fail, start over with lighter dumbbells. Post load and body weight to comments.
Wednesday 030813
For time:
10 Pull-ups
10 Two arm dumbbell swings
10 Pull-ups
10 Right arm push-presses
10 Pull-ups
10 Left arm push-presses
10 Pull-ups
10 Right arm snatches
10 Pull-ups
10 Left arm snatches
10 Pull-upsSelect either a 35, 55, or 70 pound dumbbell (or 1, 1.5, or 2 pood kettlebell). Post load and time to comments.
Friday 030718
Row 1K
Tabata Snatch
Row 1KMax effort on rows. Rest as needed before and after Snatch efforts. Tabata protocol is 20 seconds of work followed by 10 seconds of rest for eight intervals. Post row times and Tabata Snatch score (load and fewest reps of 8 intervals) to comments. E.G. 3:10, 155 lbs. 6 reps, 3:21.
Friday 030502
Snatch 5-5-3-3-3-1-1-1-1 reps