Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 020107
Deadlift 5-3-1-3-5 reps
Run 1 mile
Deadlift 5-3-1-3-5 repsNotes:
1. Pick challenging loads for each of the first five deadlift sets.
2. Rest as needed before and after the run.
3. Run the mile for time, i.e., hard and fast.
4. Try to duplicate the loads for the second five sets of deadlift.
Tuesday 020108
Have a partner gently assist you through twenty consecutive muscle-ups.
Switch.
Repeat.Notes:
1. The most effective spotting/assisting technique is to lift from the
bottom of the feet or about the ribs.
2. This is REALLY tough. Potentially for both.
Wednesday 020109
1000 meter Row
Snatch 10-10-10-10-10 reps
1000 meter Row
Friday 011228
65 pound Front squat/ Push Jerk, 3 reps
Rest
85 pound Front squat/ Push Jerk, 3 reps
Rest
105 pound Front squat/ Push Jerk, 3 reps
Rest
125 pound Front squat/ Push Jerk, 3 reps, etc...Notes:
Women and children can start with 45 lbs. and add ten each set. Give yourself one point for each set successfully completed with 3 reps. End with three more reps at the last weight completed with three reps and
work your way back down with two more reps (3,5,7,9...) with each reduction
in weight all the way back to 65 pounds.
Thursday 020103
No WoD
Wednesday 011226
Three to Five rounds of:
Kettlebell Swing, 15 reps
"L" Pull-ups, 10 repsNotes:
1. Grab that heavier Kettlebell for this one.
2. Don't count as an "L" Pull-up and pull-up where the feet
drop below the hips or the legs bend.
Thursday 011227
Powerclean, 10 reps
Row 500 meters
Powerclean, 7 reps
Row 500 meters
Powerclean, 5 reps
Row 500 meters
Powerclean, 3 repsNotes:
Can you Powerclean at bodyweight and row sub 1:30 500's?
Wednesday 011219
For time:
75 Pull ups
75 Dips
Thursday 011220
Clean 5-5-5-5-5 reps
20 inch Box jump, 5 minutes
Notes:
1. Squat Clean sets go from light to heavy. Rest as needed to maximize loads.
2. Count jumps that land securely on box within five minutes.