Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 170513
Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps
Tuesday 170509
For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 115 lb.
150 single-unders
15 bar muscle-ups
15 squat cleans, 115 lb.
150 single-unders
10 bar muscle-ups
20 squat cleans, 115 lb.
150 single-unders
Thursday 170511
2017 Regional Event 2
21-15-9 reps for time of:
Dumbbell snatches
Ring dipsMen use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Friday 170512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95-lb. overhead squats, 10 reps
Quarter Gone Bad
Quarter Gone Bad
5 rounds for total reps of:
135-lb. thrusters, 15 seconds
Rest 45 seconds
50-lb. weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
Monday 170508
Complete as many rounds as possible in 12 minutes of:
Run 200 meters
50-ft. handstand walk
30-second handstand hold
Wednesday 170503
Hang squat snatch 3-3-3-3-3-3-3 reps
Thursday 170504
For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascentUse ¾ body weight for push presses and climb a 15-ft. rope.
Friday 170505
50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box
Miron
Miron
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight