Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 040223
For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
95 pound hang squat clean
Handstand push-upsEach rep of hang squat clean must be caught at deep squat and then brought to full hip and leg extension before unloading for next rep. Post time to comments.
Tuesday 040217
For Time:
30 reps Clean & Jerk
Wednesday 040218
Four rounds for time of:
Run 400 meters
50 sit-ups
Thursday 040219
Dumbbell Snatch
20 right, 20 left
10 right , 10 left
5 right, 5 left
Saturday 040214
Run or Row 5K
Sunday 040215
Seven rounds for time of:
5 Handstand push-ups
10 Pull-ups
20 Squats
Tuesday 040210
Five rounds for time:
Overhead squat 65 pounds, 15 reps
Row 500 meters
25 Sit-ups
Wednesday 040211
For time:
30 Muscle-ups or 60 pull-ups and 60 dips.
Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.
Friday 040213
Five slow rounds of:
Deadlift bodyweight, 15 reps
Max reps pull-ups
Max reps dips
Saturday 040207
Rounds at 15-13-11-9-7-5-3 and 1 reps of:
Hang squat clean
Push-up