Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 190324
For time:
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Wednesday 190320
Power clean 5-3-3-1-1-1 reps.
Practice the L-sit for 10 minutes.
Practice front and back scales for 10 minutes.
Friday 190322
Open Workout 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-upsMen 95 lb.
Women 65 lb.
Saturday 190316
With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squatsMen: 50-lb. dumbbell
Women: 35-lb. dumbbell
Monday 190318
3 rounds for max reps of:
Body-weight bench presses
Strict pull-ups
Tuesday 190319
For time:
Row 500 meters
21 thrusters
Row 1,000 meters
15 thrusters
Row 500 meters
21 thrustersMen: 135 lb.
Women: 95 lb.
Thursday 190314
10 minutes of scale practice
10 minutes of handstand practice
10 minutes of L-sit practice
10 minutes of stretching
Friday 190315
Open Workout 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpeesRest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpeesMen: 95 lb.
Women: 65 lb.
Sunday 190310
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep