Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 190904
21-15-9 reps for time of:
L pull-ups
Strict handstand push-ups
Monday 190902
Tabata dumbbell hang squat clean
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata dumbbell hang squat cleanThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.
Tuesday 190903
Overhead squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
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