Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saved by the Barbell
Saved by the Barbell
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute♀ 14-lb. ball, 75-lb. deadlifts and cleans
♂ 20-lb. ball, 115-lb. deadlifts and cleans
Thursday 190829
For 20 minutes:
10 deadlifts
10 strict handstand push-upsMultiply deadlift load by rounds completed and post to comments.
Compare to 031228.
Friday 190830
3 rounds for time of:
2 minutes of support on the rings in as few sets as possible (AFSAP).
After each round, perform 2 bodyweight thrusters and 5 GHD sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 body-weight thrusters and 20 GHD sit-ups before starting the next round.
Monday 190826
Front squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Tuesday 190827
3 rounds for time of:
50 squats
7 strict muscle-ups
10 hang power cleans♀ 95 lb. ♂ 135 lb.
Wednesday 190821
Back squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Thursday 190822
4 rounds for time of:
Row 500 meters
Rest 3 minutes
Friday 190823
5 rounds for time of:
400-m run
15 hang squat clean and jerks
9 weighted strict pull-ups♀ two 35-lb. DBs for C&J, one for pull-ups
♂ two 50-lb. DBs for C&J, one for pull-ups
Sunday 190825
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders♀ 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
♂ 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Sunday 190818
3 rounds for time of:
3 minutes of handstand hold in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.