Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 160618
Inverse Tabata shoulder press, 155 lb.
Inverse Tabata front squat, 245 lb.
Inverse Tabata deadlift, 365 lb.The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.
1775
1775
Complete as many rounds as possible in 60 minutes of:
17 power cleans, 135 lb.
75 squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
Wednesday 160615
J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Thursday 160609
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Friday 160610
21-15-9 reps for time of:
115-lb. hang squat cleans
Chest-to-bar pull-ups
Saturday 160611
5 rounds for max reps of:
1 ½ body-weight deadlifts
Dips
Monday 160613
On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Tuesday 160607
For time:
200 double-unders
70-lb. dumbbell squat snatches, 100 reps
200 double-unders
Friday 160603
21-15-9 reps for time of:
Parallette handstand push-ups
Bar muscle-ups