Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 200321
12-9-6 reps for time of:
Single-arm overhead squats, left arm
Single-arm overhead squats, right arm
Strict muscle-ups♀ 45-lb. dumbbell ♂ 70-lb. dumbbell
Monday 200316
4 rounds for time of:
50-ft. walking lunge
30 wall-ball shots
30 box jumps♀ 20-in. box ♂ 24-in. box
Tuesday 200317
30-25-20-15-10-5 reps for time of:
Burpees
L pull-ups
Wednesday 200318
For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Friday 200313
Complete as many rounds as possible in 7 minutes of:
5 hard-effort pulls on C2 rower
3 deadlifts♀ pulls at sub-1:45/500-m pace, 215-lb. deadlift
♂ pulls at sub-1:30/500-m pace, 315-lb. deadlift
Saturday 200314
6 rounds for time of:
Run 400 meters
Rest 2 minutesThen, practice SLIPS for 20 minutes.
Thursday 200312
Complete as many rounds in 20 minutes as possible of:
5 overhead squats
10 box jumps
15 shoot-throughs♀ 95-lb. OHS, 24-in. box
♂ 135-lb. OHS, 30-in. box
Sunday 200308
Practice SLIPS for 20 minutes
Split jerk 5-5-3-3-3-1-1-1-1 reps
SQT
SQT
3 rounds for time of:
10 ground-to-overheads
200-yard shuttle sprint, 50 yards there and back twice♀ 65 lb. ♂ 95 lb
Friday 200306
Complete as many rounds as possible in 20 minutes of:
30 dumbbell power cleans
20 dips
100 double-unders♀ 35-lb. DBs ♂ 50-lb. DBs