Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 190926
Complete as many rounds as possible in 20 minutes of:
15 push jerks
15 box jumps
15 back extensions♀ 65-lb. barbell and 20-in. box
♂ 95-lb. barbell and 24-in. box
Friday 190920
Clean and jerk 5-5-3-3-3-1-1-1-1 reps
Monday 190916
12-9-6-3 reps for time of:
Clean and jerks
Bar muscle-ups♀ 125 lb. ♂ 185 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
Wednesday 190814
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 repsPractice SLIPS for 20 minutes.
Wednesday 190807
For time:
30 clean and jerks
30 muscle-ups
30 snatches♀ 95 lb.
♂ 135 lb.
Friday 190802
For time:
800-m row
66 kettlebell jerks
132-ft. handstand walk♀ two 12-kg KBs
♂ two 16-kg KBs
Sunday 190721
Clean and jerk 1-1-1-1-1 reps
Then, practice SLIPS for 10 minutes.
Monday 190624
For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups♀ 70 lb. ♂ 105 lb.
Practice scales for 20 minutes.
Tuesday 190521
3 rounds for time of:
1,000-m row
15 clean and jerks♀ 95 lb. ♂ 135 lb.