Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 020510
Clean and Jerk 15-15-15-15-15, reps
Notes:
Don't rest weight on ground until final rep (touch and go only). Use max % of bodyweight.
Saturday 020511
Rope Climb, max trips, 30 minutes
Thursday 020425
Run 800 meters
Push press 5-5-5-5-5, reps
Clean 10-10-10, reps
Deadlift, 20 reps
Run 800 meters
Friday 020426
Run 800 meters
Clean 5-5-5-5-5, reps
Deadlift 10-10-10, reps
Push press, 20 reps
Run 800 meters
Sunday 020428
For time:
500 Meter row
50 One legged squats, alternating right-left (25 each leg)
500 Meter row
100 Walking lunges, alternating right-left (50 each leg)
500 Meter rowNotes:
1. One legged squat is performed with non-supporting leg held
straight out in front, without touching ground.
2. If absolutely essential, use rope tied to pull-up bar as assistance.
Monday 020429
Three rounds for time of:
800 Meter run
10 Muscle upsNotes:
1. Use assistance on muscle-ups minimally and as needed.
Wednesday 020424
Run 800 meters
Deadlift 5-5-5-5-5, reps
Push-press 10-10-10, reps
Clean, 20 reps
Run 800 meters
Sunday 020421
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-upsNotes:
1. Row at sub 2:00 pace. No score (DQ'd for 2:00+ times)
2. Set rower for intervals of 500 meters work and four minutes rest.
3. Get back to rower before 4 minute "rest" is over.
Start immediately at end of countdown!! DQ for delay.
4. Score is total pull-up count.
5. No rest here.
Monday 020422
Five rounds for time of:
20 inch box jump, 30 reps
15 Handstand push upsNotes:
1. Many will need assistance on handstand push-ups.
We use rope and block & tackle with 4:1 set-up for easy (fun) spotting
Tuesday 020416
For time:
400 meter Row
Body weight Deadlift, 10-10-10 reps
400 meter Row
Body weight Deadlift, 10-10-10 reps
400 meter RowNotes:
1. Modify load per ability if necessary