Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 200823
Heavy DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks♀ 145 lb. ♂ 205 lb.
Monday 200824
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Wednesday 200819
4 rounds for time of:
Row 500 meters
Rest 3 minutes
Pyramid Double Helen
Pyramid Double Helen
For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups♀ 16-kg KB ♂ 24-kg KB
Friday 200821
Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lungesThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Sunday 200816
2 rounds for time of:
Run 1 mile
100 sit-ups
2008 CrossFit Games Final
2008 CrossFit Games Final
For time:
30 squat clean and jerks♀ 105 lb. ♂ 155 lb.
Wednesday 200812
Complete as many rounds as possible in 10 minutes of:
5 power snatches
5 box jumps♀ 105-lb. snatch, 30-in. box
♂ 155-lb. snatch, 36-in. box
Thursday 200813
Complete as many rounds as possible in 10 minutes of:
5 strict muscle-ups
15 GHD sit-ups
Saturday 200815
Complete 9 rounds for time, consisting of:
3 rounds of:
Bike 500 meters
15 shoulder presses at ½ body weight
Then, 3 rounds of:
Bike 500 meters
12 shoulder presses at ½ body weight
Then, 3 rounds of:
Bike 500 meters
9 shoulder presses at ½ body weight