Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 170608
10 1-minute rounds of:
185-lb. thrusters, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-upsRest 2 minutes between rounds.
Friday 170609
Back squat 5-5-5-5-5 reps
Sunday 170604
5 rounds for reps of:
1 minute of 75-lb. sumo deadlift high pulls
1 minute of 75-lb push presses
1 minute of rowingRest 1 minute
Monday 170605
21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups
Tuesday 170606
Clean and jerk 5-5-3-3-3-1-1-1-1 reps
Thursday 170601
10 200-meter sprints
Rest as needed between efforts.
Friday 170602
Double Grace
For time:
135-lb. clean and jerk, 60 reps
Wednesday 170531
15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses
Saturday 170527
Robbie
Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent
Sunday 170528
2017 Regional Event 6
For time:
30-cal. bike
20 burpee box jump-overs
10 odd-object cleansMen use a 30-in. box
Women use a 24-in. boxFind a sandbag, medicine ball or other heavy odd object for the cleans.