Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strict Fran
Strict Fran
21-15-9 reps for time of:
Thrusters
Strict pull-upsMen: 95 lb.
Women: 65 lb.
Friday 190215
3 rounds for time of:
15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter rowMen: 40-lb. dumbbell
Women: 25-lb. dumbbell
Monday 190211
3 rounds for time of:
15 power snatches
15 thrustersMen: 95 lb.
Women: 65 lb.
Tuesday 190212
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats
Sunday 190210
Handstand practice for 12 minutes
L-sit practice for 12 minutes
Stretch for 12 minutes
Friday 190208
3 rounds for time of:
7 strict muscle-ups
50 squats
1,000-meter row
Wednesday 190206
3 rounds for time of:
1,000-meter row
15 hip-back extensions (no momentum)
21 GHD sit-ups
Thursday 190207
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Saturday 190202
3 rounds for time of:
1,000-meter row
5 rounds of Cindy1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.