Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 190902
Tabata dumbbell hang squat clean
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata dumbbell hang squat cleanThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.
Saved by the Barbell
Saved by the Barbell
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute♀ 14-lb. ball, 75-lb. deadlifts and cleans
♂ 20-lb. ball, 115-lb. deadlifts and cleans
Tuesday 190827
3 rounds for time of:
50 squats
7 strict muscle-ups
10 hang power cleans♀ 95 lb. ♂ 135 lb.
Friday 190823
5 rounds for time of:
400-m run
15 hang squat clean and jerks
9 weighted strict pull-ups♀ two 35-lb. DBs for C&J, one for pull-ups
♂ two 50-lb. DBs for C&J, one for pull-ups
Monday 190805
Squat clean 1-1-1-1-1-1-1 reps
Wednesday 190807
For time:
30 clean and jerks
30 muscle-ups
30 snatches♀ 95 lb.
♂ 135 lb.
Sunday 190721
Clean and jerk 1-1-1-1-1 reps
Then, practice SLIPS for 10 minutes.
Saturday 190713
3 rounds for time of:
Run 400 meters
15 power cleans
40 strict push-ups♀ 105 lb. ♂ 155 lb.
Practice SLIPS for 15 minutes.
Sunday 190623
3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time♀ 105 lb. ♂ 155 lb.
Stretch for 20 minutes.
Sunday 190602
For time:
Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters♀ 95 lb. ♂ 135 lb.