Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 020122
20 Back squat
Rest 5 minutes
Run 800 meters
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
Run 800 meters
Rest 5 minutes
20 Overhead squat
Saturday 011124
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute
Rest
Perform 3-5 rounds of this circuit for time:
Overhead squat, 15 reps
20 inch Box Jump, 20 reps
Rest
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Monday 010924
Overhead squat, 20-20-20 reps
Front squat, 10-10-10 reps
Back squat, 5-5-5 repsNotes:
1. Increase load dramatically proceeding from Overhead to Front to Back Squats.
2. Use perfect form, or it's not a squat.
3. Use same load for all three sets of each exercise.
4. Rest as needed.
5 Rounds for Time
600 meter Run
20 Overhead Squats (75/55 lb)
20 Sumo Deadlift High Pulls (75/55 lb)
For Time
30-20-10 Chest-to-Bar Pull-Ups
15-10-5 Overhead Squats (155/105 lb)
5 Rounds for Time
500 meter Run
15 Overhead Squats (185/125 lb)
15 Bar Facing Burpees
For Time
200/150 calorie Assault Bike
Every 3 minutes, starting from 0:00, perform:
3 Power Snatches (135/105 lb)
6 Overhead Squats (135/105 lb)
9 Pull-Ups
For Time
200 meter Run
"Grace"
15 Clean-and-Jerks (135/95)
"Helen"
400 meter Run
21 Kettlebell Swings (24/20 kg)
12 Pull-Ups
2 Rounds of "Nancy:"
400 meter Run
15 Overhead Squats (95/73 lb)
3 Rounds of "Cindy:"
5 Pull-Ups
10 Push-Ups
15 Air Squats
"Fran"
9 Thrusters (95/73 lb)
9 Pull-Ups
"Isabel"
15 Snatches (135/95 lb)
Finally, perform:
200 meter Run
For Time
10 Strict Presses (115/85 lb)
15 Overhead Squats (115/85 lb)
20 Push Presses (115/85 lb)
25 Front Squats (115/85 lb)
30 Push Jerks (115/85 lb)
35 Back Squats (115/85 lb)
4 Rounds for Time
5 Overhead Squats (135/95 lb)
10 Handstand Push-Ups
15 Box Jumps (24/20 in)