Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 150212
5 rounds for time of:
115-lb. hang power clean and jerks, 12 reps
115-lb. thrusters, 9 reps
115-lb. power snatches, 6 reps
Shawn
Shawn
For time:
Run 5 milesRun in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
Monday 150209
For time:
15-foot L-sit rope climb, 4 ascents
15-foot legless rope climb, 8 ascents
15-foot rope climb, 12 ascents
Wednesday 150204
Power clean 3-3-3-3-3 reps
Front squat 2-2-2-2-2 reps
Squat clean 1-1-1-1-1 reps
Thursday 150205
4 rounds of:
2 minutes of triple-unders
2 minutes of burpees
Saturday 150207
4 rounds of:
3 minutes of rowing
1 minute of muscle-ups
Sunday 150201
21-18-15-12-9-6-3 reps for time of:
255-lb. deadlifts
Strict knees-to-elbows
Tuesday 150203
5 rounds, each for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots, 20-lb. ball
40 push-upsRest precisely 3 minutes between each round.
Friday 150130
3 rounds for time of:
100 squats
50 box jumps, 20-inch box
45-lb. dumbbell clean and jerks, 25 reps
Saturday 150131
Back squat 10-10-10-10-10 reps