Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 091203
Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
Sunday 091129
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Monday 091130
Front squat 3-3-3-3-3 reps
Thursday 091126
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Linda
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weightSet up three bars and storm through for time.
Sunday 091122
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Tuesday 091124
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Friday 091120
Deadlift 1-1-1-1-1-1-1 reps