Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 191107
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
Sunday 191103
Split snatch 1-1-1-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Tuesday 191105
Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats♀ 25-lb. DBs, use one for pull-ups
♂ 35-lb. DBs, use one for pull-ups
Saturday 191102
3 rounds for time of:
25 strict pull-ups
50 push-ups
75 squats
Run 800 m
Workout 20.4
Workout 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.♀ 20-in. box ♂ 24-in. box
Read the scorecard for full event details.
Post time to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.
Monday 191028
50-40-30-20-10 reps for time of:
Row (calories)
Thrusters♀ 35 lb. ♂ 45 lb.
Tuesday 191029
50-40-30-20-10 reps for time of:
Hip extensions
Double-unders
Wednesday 191030
Back squat 10-8-6-4-2 reps
Practice SLIPS for 30 minutes.
Saturday 191026
Complete as many rounds as possible in 20 minutes of:
5 pull-overs
20 GHD sit-ups
1-minute plank hold
Workout 20.3 / Workout 18.4
Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups♀ 155 lb. ♂ 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set♀ 205 lb. ♂ 315 lb.
Time cap: 9 minutes
Read the scorecard for full event details.