Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 011008
For time:
1000 meter Row
7 Muscle ups
15 Clean and Jerk; body weightNotes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Tuesday 011009
For time:
15 Clean and Jerks; body weight
1000 meter Row
7 Muscle upsNotes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Friday 011005
Clean and Jerk, 10 reps
Clean and Jerk, 3 rep.
Snatch, 10 reps
Snatch, 3 reps
Repeat all four setsNotes:
1. Take as much rest as needed between sets.
2. Maximize loads at each set.
Saturday 011006
5k Row
Tuesday 011002
Five rounds of:
3 Deadlift
12 Pull ups
Rest as neededNotes:
1. Move briskly from Deadlift to Pull-ups
2. 3RM load on Dead's.
3. Use assistance on Pull-ups if needed to get 12 reps.
Wednesday 011003
Run 800 meters
Glute Ham developer Bench Press, 15-15-15-15-15 reps
Run 800 metersNotes:
1. Be very careful, you may break in two if you attempt too big a load.
2. Use light dumbbells if O'bar is too heavy.
3. Don't rush the movement.
4. Start Bench press after recovering somewhat from the first run.
5. Start second run immediately after Bench press.
Thursday 011004
21 Back Extensions
21 Glute Ham developer Sit
Three rounds of:
5 Rope Climb
Handstand Practice; five minutes
21 Back Extensions
21Glute Ham developer Sit ups
Thursday 010927
Five rounds for time of:
15 Thrusters
15 Pull upsNotes:
1. As heavy a dumbbell as you can.
2. Clean pull-ups minimally assisted if necessary
Friday 010928
Four rounds for time of:
500 meter Row
10 Power cleans
15 Knees to ElbowsNotes:
1. Use body weight for Power clean
Monday 011001
20 Sit ups
20 Back Extensions
1000 meter Row
Tabata Squats
Tabata Push press
1000 meter Row
20 Sit-ups
20 Back ExtensionsNotes:
1. Don't rush through, but give big effort to each exercise.
2. Tabata Interval protocol is 20 seconds of work followed
by a ten second rest, repeated 8 times.