Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 031103
Tabata hang squat clean 85 pounds
Bench press 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.Rest as needed between Tabata effort and bench press. Post Tabata score to comments.
"Helen"
"Helen"
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-upsThe CrossFit Challenge joins the ranks as "Helen." You saw Helen on 030809. Post time to comments.
Saturday 031101
Tabata front squats 95 pounds.
Deadlift 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.Rest as needed between Tabata effort and deadlift. Post Tabata score to comments.
Friday 031024
Clean 3-3-3 reps
3 sets max push-ups
How many rounds can you complete in 15 minutes of:
Clean 95 pounds, 10 reps
15 Push-ups
Saturday 031025
Front squat 3-3-3 reps
3 sets max pull-ups
How many rounds can you complete in 15 minutes of:
Front squat 95 pounds, 10 reps
12 Pull-ups
Sunday 031026
Deadlift 3-3-3 reps
3 sets max dips
How many rounds can you complete in 15 minutes of:
Deadlift 135 pounds, 10 reps
12 Dips
Tuesday 031028
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats
Wednesday 031029
Ten rounds for time of:
10 Pull-ups
20 Push-ups
30 Squats
Thursday 031030
Twenty rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Monday 031020
For time:
Run 400 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps.
Run 800 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps
Run 400 meters.Snatch from ground and catch as low as possible.