Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 180519
Regionals Event 4
For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpeesScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180519 Tips With Rory McKernan
• The Power Snatch
• The Burpee
Sunday 180520
Regionals Event 5
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lungeMen: 70-lb. dumbbells, 24-in. box
Women: 50-lb. dumbbells, 20-in. boxScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180520 Tips With Rory McKernan
• Scaling the Handstand Push-Up (Pike Push-Ups)
• The Dumbbell Overhead Lunge
Tuesday 180522
Clean and jerk 1-1-1-1-1-1-1 reps
Scroll for scaling options.
Post loads to comments.Compare to 171203.
Related:
• CrossFit WOD 180522 Tips With Rory McKernan
• Chad Vaughn, 315-lb. Clean and Jerk
Wednesday 180516
Back squat 5-5-5-5-5 reps
Scroll for scaling options.
Post loads to comments.Compare to 170609.
Related:
• CrossFit WOD 180516 Tips With Rory McKernan
Friday 180518
Triple 3
For time:
3,000-m row
300 double-unders
3-mile runScroll for scaling options.
Post time completed to comments.Compare to 140724.
Related:
• CrossFit WOD 180518 Tips With Rory McKernan
• You and Mat Fraser Vs. Linda and Triple 3
Monday 180514
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-upsMen: 275 lb.
Women: 185 lb.Scroll for scaling options.
Post rounds completed to comments.Compare to 150116.
Related:
• CrossFit WOD 180514 Tips With Rory McKernan
• Simplifying the Deadlift With Coach Glassman
• Midline Stabilization: The GHD Sit-Up
Helen
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-upsMen: 1.5-pood kettlebell
Women: 1-pood kettlebellScroll for scaling options.
Post time to comments.Compare 170108.
Related:
• CrossFit WOD 180515 Tips With Rory McKernan
• Rob Forte and Chris Hogan do Helen
• Helen Demo
Friday 180511
4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-upsMen: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-upsScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180511 Tips With Rory McKernan
• The Dumbell Press
Saturday 180512
3 rounds for time of:
50 medicine-ball cleans
Run 800 metersMen: 20-lb. ball
Women: 14-lb. ballScroll for scaling options.
Post time to comments.Compare to 140614.
Related:
• CrossFit WOD 180512 Tips With Rory McKernan
• The Medicine-Ball Clean
Tuesday 180508
For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleansMen: 155 lb.
Women: 105 lb.Scroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180508 Tips With Rory McKernan
• The Kipping Bar Muscle-Up