Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 020810
Hang clean 5-5-5 reps
Three rounds for time of:
20 Squat
20 Sit-ups
20 Back extension
Max Pull-ups
Max Push-ups
Wednesday 020807
Hang clean 3-3-3-3-3-3-3 reps
Bench press 3-3-3-3-3-3-3 repsSlow and Heavy: alternating
Saturday 020803
Hang clean 5-5-5-5-5, reps
Friday 020726
Hang clean 10-10-10-10-10
Put 100% effort into the first exercise,
Tabata squat
1000 meter Row
90% into the second,
and 80% into the third.
Saturday 020727
1000 meter Row
Put 100% effort into the first exercise,
Hang clean 10-10-10-10-10, reps
Tabata Squat
90% into the second,
and 80% into the third.
Tuesday 020730
For time:
75 Clean and Jerk, 1/2 Body weight
Thursday 020725
Tabata squat
Put 100% effort into the first exercise,
1000 meter Row
Hang clean 10-10-10-10-10
90% into the second,
and 80% into the third.
Sunday 020714
While holding 32 kg. Kettlebell lunge 75 ft. and back
135 pound Hang clean; max reps
Same lunge with 24 kg Kettlebell
135 pound Hang clean; max reps
Same lunge with 16 kg Kettlebell
135 pound Hang clean; max repsNotes:
1. Enjoy
2. Hang clean rep total wins
Thursday 020711
1 mile Run
1/2 Body weight clean 20-18-16-14-12, repsNotes:
1. 30 seconds rest between sets
2. Rest as needed after run.
Saturday 020629
Three rounds:
5 Hang clean
1 minute Pull ups
Rest as needed