Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 160809
7 rounds for reps of:
1 minute of 75-lb. muscle snatches
1 minute of 75-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute
Tuesday 160802
12-9-6 reps for time of:
165-lb. squat snatches
225-lb. bench presses
Thursday 160804
Deadlift 5-5-5-5-5 reps
Friday 160805
For time:
Run 800 meters
100 push-ups
100-meter bear crawl
Run 800 meters
50 handstand push-ups
50-meter handstand walk
Run 800 meters
Sunday 160731
40-30-20-10 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ballRest 5 minutes, then,
40-30-20-10 reps for time of:
Hip extensions holding a 25-lb. plate
Wall-ball shots, 20-lb. ball
Monday 160801
10 200-meter sprints
Rest as needed between efforts.
Fran
Fran
21-15-9 reps for time of:
95-lb. thrusters
pull-ups
Elizabeth
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Nancy
Nancy
5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 reps
Sunday 160724
Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerksMen use 155 lb., women use 105 lb.
Or,
Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerksMen use 205 lb., women use 145 lb.