Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 021212
Three rounds for time of:
Walking lunges, 50 steps
50 Push-ups
4 "L-Rope climb"Notes:
1) Lunge requires trailing knee to "kiss" the ground on each step.
2) Push-ups only count if body is perfectly straight and chest comes to ground.
3) L-Rope climb is a rope climb with your legs straight out in front of you.
Thursday 021205
Rope Climb & Handstand:
Six ascents
Twenty minutes of handstand practice.Squat 4 sets, 10,8,6,4 reps
Row 2000 meters
Monday 021202
Ten round for time of:
No cheating, super-clean technique.
5 Pull-ups
5 Push-ups
5 Squats
5 Sit-ups
5 Back Extensions
Wednesday 021204
1 set of Clean and Jerk @ 5 RM
3 sets of Clean and Jerk @ 3 RM
5 sets of Clean and Jerk @ 1 RM
Sunday 021124
For time:
Powerclean 21 RM weight (weight you can lift 21 reps but not 22)
50 sit-ups
Powerclean 18 reps same weight as above
50 sit-ups
Powerclean 15 reps same weight
50 sit-ups
Powerclean 12 reps same weightThere is no rest here other than the sit-ups.
Relative to the powerclean the sit-up is a rest.
Move deliberately, and with control from one exercise to the next.
Perform the sit-ups slowly and calmly to recover from the powerclean.
On completion of the sit-ups move directly to the next set of powercleans.
Tuesday 021126
Complete as many rounds in 20 minutes as you can of:
20 RM load Power clean, 15 reps
400 meter Run
Wednesday 021127
Clean and Jerk 10 reps.
Clean and Jerk 3 reps.
Snatch 10 reps.
Snatch 3 reps.
Repeat all four sets.Notes:
Take as much rest as needed between sets. Maximize loads at each set
Thursday 021128
Four rounds for time of:
Rope climb
25 Push-upsThen,
Squat 15-5-3 reps
Row 1000 meters
Sunday 021201
Snatch 1-1-1-1-1 reps
Three round for time of:
15 Dips
15 Power cleansGlute Ham Developer Medicine Ball Throw Sit-ups, 2 minutes
Tuesday 021119
For time:
5 Bench press
500 meter Row
3 Bench press
500 meter Row
2 Bench press
500 meter Row
1 Bench pressNotes:
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.