Sunday 021229
Five sets of Dips.
Total the five sets. Then...Three rounds for time of:
Snatch 1/3 body weight, 10 reps
Powerclean 1/3 body weight, 10 reps
20 inch box jump, 15 reps
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 021229
Five sets of Dips.
Total the five sets. Then...Three rounds for time of:
Snatch 1/3 body weight, 10 reps
Powerclean 1/3 body weight, 10 reps
20 inch box jump, 15 reps
Sunday 021124
For time:
Powerclean 21 RM weight (weight you can lift 21 reps but not 22)
50 sit-ups
Powerclean 18 reps same weight as above
50 sit-ups
Powerclean 15 reps same weight
50 sit-ups
Powerclean 12 reps same weight
There is no rest here other than the sit-ups.
Relative to the powerclean the sit-up is a rest.
Move deliberately, and with control from one exercise to the next.
Perform the sit-ups slowly and calmly to recover from the powerclean.
On completion of the sit-ups move directly to the next set of powercleans.
Monday 011203
24 inch Box jump, 5 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 10 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 15 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 20 reps
Squat clean, 10 reps
Rest
24 inch Box jump, 25 reps
Squat clean, 10 reps
Rest
Notes:
1. No rest during or after the Box-jump.
2. Use heavy load on first set and keep it for each set.
3. Rest as needed to complete next effort without stopping.
Wedmesdau 020410
For time:
1/2 Body weight Powerclean, 21 reps
400 meter Run
1/2 Body weight Powerclean, 18 reps
400 meter Run
1/2 Body weight Powerclean, 15 reps
400 meter Run
1/2 Body weight Powerclean, 12 reps
400 meter Run
Friday 010713
Three rounds for time of:
20 inch Box Jump, 25 reps, in sixty seconds
Powerclean, 15 reps
Rest 1 minute
No rest during jumps or powercleans.
Each round is about three minutes including rests.
Fit: 20" box and 50% bodyweight powerclean
Superfit: 26"; box and 75% bodyweight powerclean
CrossFit: 32" box and 100% bodyweight powerclean