Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 020911
Hang clean 10-10-10-10-10
Back Extension and sit-ups for ten minutes
Twelve rounds of:
See instructions for last cycle:
Row 1 minute
Rest 1 minute
Notes:
slow and deliberate on weights to max load,
rest, all out in matched reps for calisthenics,
rest, all out on cardio. Same each day.
This is a default instruction on this pattern.
Thurday 020912
Push-Jerk 10-10-10-10-10
Pull-ups and dips for ten minutes
Three efforts of:
400 meter Run
Rest three minutes
Friday 020913
Overhead squat 10-10-10-10-10 reps
Muscle-up for ten minutes
Bike for five minutes
Saturday 020907
Hang Clean 5-5-5-5-5
Pull-ups and Dips, max total in ten minutes
Run 1 mile
Notes:
1. Cleans are at easy pace to maximize lifts
2. Pull-up and dip are in equal numbers.
3. Rest before each of three distinct efforts as needed.
Sunday 020908
Bench Press 5-5-5-5-5
Rope Climb and Push-ups, max total in ten minutes
Row 1,000 meters
Notes:
1. Bench is at easy pace to maximize lifts.
2. Match each rope assent with ten push-ups.
3. Rest before each of the three distinct efforts as needed.
Monday 020909
Squat 5-5-5-5-5
Muscle Up for ten minutes
Rope climb for 5 minutesNotes:
1. Back Squat is at easy pace to maximize lifts.
2. Muscle ups will require “friendly boost” to keep you moving.
3. Rest before each of the three distinct efforts as needed
Wednesday 020904
Push Press 10-10-10-10-10
100 Sit-ups
Row 2,000 meters
Thursday 020905
Front Squat 10-10-10-10-10
100 Sit-ups
Row 2,000 meters
Friday 020906
“I've believed ever since that living on the edge,
living in and through your fear, is the summit of life,
and that people who refuse to take that dare
condemn themselves to a life of living death.”
- John H. JohnsonDr. Stephen Seiler on interval training. A good introduction to the topic.
http://home.hia.no/~stephens/interval.htm
Friday 020830
Three rounds:
Pace at will
Body weight deadlift, 20 reps
20 inch box jump, 40 reps