Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 160411
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Tuesday 160412
Clean and jerk 1-1-1-1-1-1-1 reps
Wednesday 160406
Row 2,000 meters
Thursday 160407
3 rounds for time of:
20 strict ring dips
20 strict chest-to-bar pull-ups
10 barbell Turkish get-ups, 75 lb.
Friday 160408
Deadlift 1-1-1-1-1-1-1 reps
Saturday 160402
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95-lb. overhead squats, 10 reps
Grace
Grace
For time:
135 pound Clean and Jerk, 30 repsOR
Isabel
For time:
Snatch 135 pounds, 30 repsUse 95 pounds, 65 pounds or broomstick as needed.
Monday 160404
Robbie
Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent
Wednesday 160330
Overhead squat 1-1-1-1-1-1-1 reps
Thursday 160331
For time:
55 handstand push-ups
55-calorie row
55 wall-ball shots
55 deadliftsUse the same loads you used in Workout 16.4.