Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 020822
For time:
Complete 21-18-15-12-9-6-3 reps of:
Pull-ups
Kettlebell swings
Sunday 020811
Push-jerk 5-5-5 reps
Three rounds for time of:
20 Squats
20 Sit-ups
20 Back extensions
Max Pull-ups
Max Push-ups
Monday 020812
Deadlift 5-5-5 reps
Three rounds for time of:
20 Squats
20 Sit-ups
20 Back extensions
Max Pull-up
Max Push-up
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
Thursday 020808
For time:
100 Pull ups
Monday 020729
Seven rounds for time of:
Walking lunge, 10 steps
10 Pull ups
10 Push ups
Sunday 020721
How many pull-ups can you do in twenty minutes doing three at a time?
Rest 10 minutes.
How many push-ups can you do in twenty minutes doing five at a time?
Saturday 020629
Three rounds:
5 Hang clean
1 minute Pull ups
Rest as needed
Tuesday 020625
For time:
1000 meter Row
20 Cleans; body weight
50 Pull ups
Friday 020621
Power clean 5-3-3-1-1-1, reps
Use assistance of 1/3 bodyweight on pull-ups.
Tabata Pull ups