Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 050220
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Monday 050221
Five rounds for time of:
Row 500 meters
Run 400 meters
Wednesday 050223
2 rounds for time of:
10 Standing long jumps
100 ft Walking lunge
21 Kettlebell swings, 1.5 pood
21 Pull-ups
21 Burpess
21 Ball Slams, 20 pound yellow D-ballFollowed by:
Press overhead 1-1-1 repsThe press overhead can be a Push-ress, Push-jerk, or Split jerk. Ramp up over the three reps to a max load.
Thursday 050224
**“Fractured Fran” **
Complete 5 rounds for time of:
95-pound Thruster, 9 reps
9 Pull-ups
Thursday 050217
Complete three rounds for time of:
Run 800 meters
75 Squats
50 Sit-ups
Saturday 050219
Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps
Wednesday 050216
Complete as many rounds as you can in twenty minutes of:
10 False grip ring pull-ups, pulling hands to the chest
10 Ring dips, sinking as low as you can go
Tuesday 050215
Snatch 1-1-1-1-1-1-1 reps
Wednesday 050209
7 rounds for time of:
Push-jerk 2 reps
25 Push-upsDivide load selected (pounds) by time to completion (seconds).
Friday 050211
7 rounds for time of:
Hang clean 2 reps
20 Pull-upsDivide load selected (pounds) by time to completion (seconds).