Sunday 120916
For time:
185 pound Clean and jerk, 30 repsYurii Hanson 3:06. Post time to comments.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 120916
For time:
185 pound Clean and jerk, 30 repsYurii Hanson 3:06. Post time to comments.
Monday 120910
Split snatch 2-2-2-2-2-2-2 reps
Alternate legs for each rep.
The Seven
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Wednesday 120912
For time:
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball
Helen
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Friday 120907
Overhead Squat 3-3-3-3-3 reps
Saturday 120908
Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds
Monday 120903
Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps
Tuesday 120904
For time:
95 pound Thruster, 100 reps
Manion
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps