Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Elizabeth
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Sunday 060806
Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of:
Body weight Bench press
Pull-ups
Monday 060807
Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups
Wednesday 060809
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Tuesday 060801
Clean and Jerk 1-1-1-1-1-1-1 reps
Wednesday 060802
Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
30 Pull-ups
Thursday 060803
Deadlift 1-1-1-1-1-1-1 reps
Kelly
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
"Candy"
"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 SquatsOR
"Maggie"
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs
Saturday 060729
Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps