Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 030902
Clean & Jerk 15-12-9 reps
Use same load for all three sets. Rest as needed between efforts. Post load to comments.
Wednesday 030903
How many muscle-ups can you do in twenty minutes?
Thursday 030904
For time:
Squat 5 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 4 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 3 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 2 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 1 interval of 20 seconds.
Saturday 030906
Snatch 15-12-9 reps
This is three sets with any rest needed between sets. Touch and go at ground only. Post load and bodyweight to comments.
Wednesday 030827
Deadlift 7 sets of 3 reps each.
Friday 030829
30-20-10 reps for time of:
Alternating left and right arm, dumbbell snatch, 1/3 body weight
Pull-ups
Saturday 030830
Complete 3 rounds for time of:
Back Squat bodyweight 20 reps
Run 800 meters
Friday 030822
How many handstand push-ups can you do in 20 minutes?
No parallettes, against the wall, nose to ground, arms to lockout. No bad ones. Post reps to comments.
Saturday 030823
How many pull-ups can you do in 20 minutes?
Monday 030825
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-upsBest Greg Amundson's time of 3:59 for this workout ("Fran") and win a T-shirt! "Thrusters" are rock bottom front squat/push-press combo. Pull-ups are from full extension to Adam's Apple touching bar. Post time to comments.