Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 160318
Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-upsMen deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Big Sexy
Big Sexy
5 rounds for time of:
6 deadlifts, 315 lb.
6 burpees
5 cleans, 225 lb.
5 chest-to-bar pull-ups
4 thrusters, 155 lb.
4 muscle-ups
Thursday 160218
21-15-9 reps for time of:
225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbellUse a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.
Thursday 160211
Deadlift 10-10-10-10-10 reps
Wednesday 160203
Deficit deadlift 3-3-3-3-3 reps
Stand on extra plates so that your grip on the barbell is lower than in your normal setup.
Friday 160129
5 rounds for reps of:
1 minute of 185-lb. deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows
Friday 160122
Deadlift 3-3-3-3-3 reps
Monday 160118
21-15-9 reps for time of:
275-lb. deadlifts
Strict ring dips
Monday 160111
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Tuesday 160105
Establish your 1-rep-max deadlift
Then, with a barbell loaded to 50 percent of your max deadlift:
15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set.