Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 011012
For time:
7 Muscle ups
1000 meter Row
15 Clean and JerksNotes:
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 M-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 ups
Notes:
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%.
Wednesday 011010
For time:
7 Muscle ups
15 Clean and Jerks
1000 meter Row
Notes:
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 M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Thursday 011011
For time:
15 Clean and Jerks
7 Muscle ups
1000 meter Row
Notes:
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 M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Saturday 011013
For time:
1000 meter Row
15 Clean and Jerks
7 Muscle ups
Notes:
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 M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.