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How to do it: Compete six rounds of the following circuit. 30 air squats; 19 power cleans ; 7 strict pull-ups; Run 400 meters ; Set up a station with a loaded barbell (95 pounds barbell is ...
You can scale the workout, which replaces the pistols with a 20-pound medicine-ball box step-up (and lightens the clean and jerks to 65-95-115-135-155-185 pounds).
The hero WOD "Loredo" combines squats, press-ups, lunges, and a mile and a half of running in 400m intervals, making it the perfect no-fuss, total-body stamina builder. How to Get Started.
Dumbbell Hang Squat Cleans x 10. Holding a pair of dumbbells at your sides, hinge at the hips to lower them to your knees (A). ... The Bodyweight CrossFit WOD Perfect for Beginners.