Monday 131223
Back Squat 5-5-5-5-5 reps
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 131223
Back Squat 5-5-5-5-5 reps
Tuesday 131224
Four rounds for time of:
Run 400 meters
50 Squats
Friday 131220
Row 5K
Sunday 131222
For time:
100 Double-unders
Then, Five rounds of:
75 pound Dumbbell deadlift, 10 reps
75 pound Dumbbell front squat, 10 reps
10 Handstand push-ups
Then, 100 Double-unders
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Sunday 131215
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Monday 131216
Five rounds for load and time of:
15 Handstand Push-ups
5 Deadlifts
Wednesday 131218
Ten rounds for time of:
12 Burpees
12 Pull-ups
Thursday 131212
Push Jerk 1-1-1-1-1-1-1 reps
Saturday 131214
Hang squat clean 3-3-3-3-3-3-3 reps