Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Nancy
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Monday 070514
15-12-9 reps of:
155 pound Hang power cleans
Muscle-ups
Wednesday 070516
Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Thursday 070510
Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups
Saturday 070512
50-40-30-20- and 10 rep rounds of:
Double unders
Glute-ham sit-ups
Back extensions
Sunday 070513
Back squat 5-5-5-5-5 reps
Sunday 070506
Complete as many rounds as you can in twenty minutes of:
135 pound barbell Thruster, 7 reps
Weighted pull-up, 50 lbs, 7 reps
Wednesday 070509
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Saturday 070505
Power Snatch 3-3-3-3-3-3-3 reps