Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 200330
21-15-9 reps, slowly, of:
Chest-to-wall handstand push-ups
Hip-back extensions
Strict knees-to-elbows
Wednesday 200401
Practice SLIPS for 20 minutes.
Clean and jerk 3-3-3-3-3 reps
If at home, modify with dumbbells, jugs, or other heavy objects.
Thursday 200402
21-18-15-12-9-6-3 reps for time of:
Triple-unders
GHD sit-ups
Deadlifts♀ 125-lb. deadlifts
♂ 185-lb. deadliftsShare your at-home modifications and times in comments. | Compare to 160427.
Sunday 200329
3 rounds for time of:
Row 250 meters
21 dumbbell thrusters
12 chest-to-bar pull-ups♀ 20-lb. DBs ♂ 30-lb. DBs
Helen
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups♀ 16-kg KB ♂ 24-kg KB
Thursday 200326
3 rounds for time of:
50-m lunge in AFSAP
1 burpee per lunge step taken
Saturday 200328
Practice SLIPS for 20 minutes.
Back squat 5-5-3-3-3-1-1-1-1 reps
Sunday 200322
On a 15-minute running clock, for max reps:
5 rounds of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of push-ups, rest 10 secondsThen, 5 rounds of:
20 seconds of squat cleans, rest 10 seconds
20 seconds of pull-ups, rest 10 secondsThen, 5 rounds of:
20 seconds of hang power snatches, rest 10 seconds
20 seconds of sit-ups, rest 10 seconds♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch
♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch
Tuesday 200324
5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push pressesRest 2 minutes between rounds
♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box
Friday 200320
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups