Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 200626
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope
Monday 200622
5 rounds for time of:
12 hang power clean and jerks
9 thrusters
6 power snatches♀ 75 lb. ♂ 115 lb.
Thursday 200618
Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
Emily
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Sunday 200621
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Cindy XXX
Cindy XXX
Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats
25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squatsTry as long as possible for unbroken sets.
Wednesday 200617
Practice SLIPS for 20 minutes
Deadlift 7-7-7-7-7-7-7 reps
Share your at-home modifications and loads in comments.
Compare to 200414.
Saturday 200613
Practice SLIPS for 20 minutes
Push jerk 7-7-7-7-7-7-7 reps
Sunday 200614
5 rounds for time of:
20 GHD sit-ups
20-cal. row
Wednesday 200610
10-9-8-7-6-5-4-3-2-1 reps for time of:
Body-weight power cleans
Strict handstand push-ups