Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 011112
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
3-5 Rounds of the following circuit for time:
10 Deadlift
10 Pull ups
Rest
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
Tuesday 011113
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
Perform 3-5 rounds of this circuit for time:
10 Push press
15 Box Jump
Rest
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
Friday 011109
Clean and Jerk, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
1 Rope Climb
10 Push press1.5 pood Kettlebell swing, 2 minutes
Saturday 011110
Snatch, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
20 Push ups
10 Squat Clean
Rest
Glute Ham developer Medicine Ball Throw Sit up, 2 minutes
Wednesday 011107
Clean and Jerk, 1-1-1-1-1 reps
Rest as warrantedDrive through 3 Rounds of this circuit:
5 Muscle up
10 Shoulder press1.5 pood Kettlebell swing, 2 minutes
Thursday 011108
Snatch, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
5 Handstand Push up
5 Deadlift RestGlute Ham developer Medicine Ball Throw Sit up, 2 minutes
Friday 011102
Phase I
Power clean, 5-5-3-3-1-1 reps
Rest
Phase II
Perform 5 Rounds of this circuit for time:
Press to handstand 5 times.
Powerclean 10 reps.
Rest
Phase III
Practice handstand press for twenty minutes.Notes:
1. Structure same as M-Tu-W and Th:
First phase slow and heavy,
second phase fast circuit,
third phase slow and controlled again.
Saturday 011103
Deadlift, 5-5-5-5-5 reps
Rest
Perform five rounds of this circuit for time:
Three consecutive Muscle-ups
1 Deadlift; 10 RM loadPerform 10 Muscle-ups in as few sets as possible.
Notes:
1. Same structural theme as M-Tu-W-Th and F
2. If you can't do the muscle-up have someone give you "marginal" assistance.
Monday 011105
Clean and Jerk, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
15 Pull ups
10 Front squat1.5 pood Kettlebell swing, 2 minutes
Tuesday 011106
Snatch, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
15 Dips
15 Power cleanGlute Ham developer Medicine Ball Throw Sit up, 2 minutes