Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 030218
Hang Clean 10RM load X 10,
7RM load X 7,
5RM load X 5,
3RM load X 3,
then in as few sets as possible and with the last (3RM) load:10 reps,
7 reps,
5 reps,
3 reps.
Saturday 030208
Complete as many rounds in 20 minutes as you can of:
95 pound Power cleans, 15 reps
25 Jump rope "Double Unders"
20 Push-ups
Tuesday 030211
Five rounds for time of:
Rope climb "double up"
3/4 body weight Sumo deadlift high pull, 10 reps
Wednesday 030212
Complete as many rounds in 20 minutes as you can of:
500 meter Row (moderate pace- not all out)
15 Push-ups
25 pound plate Squats, 25 reps
Friday 030214
Tabata Squats
Rest
Tabata Squats
Rest
Tabata Squats
Thursday 030206
Overhead Squats:
5 very light Overhead squats, 5 reps.
65 pound Overhead squat, 10 repsAdd 5 lbs at a time keeping the reps at 10.
How many sets of 10 can you get while
increasing the weight each time?
( If you are familiar with the movement
you may take greater weight increases.)
Friday 030207
Four rounds for time of:
1000 meter Row
25 Dips
Tuesday 030204
Complete as many rounds in 30 minutes as you can of:
25 Sit-ups
85 pound Push press, 21 reps
400 meter Run
Friday 030131
Complete as many rounds in 30 minutes as you can of:
1 mile Bike
10 Pull-ups
135 pound Bench Press, 15 reps