Monday 021230
Five rounds for time of:
Use as tall a box and as heavy a load as you can,
25 Box jumps
15 Hang cleans
e.g., how about 100% bodyweight and 30"? No resting until finished.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 021230
Five rounds for time of:
Use as tall a box and as heavy a load as you can,
25 Box jumps
15 Hang cleans
e.g., how about 100% bodyweight and 30"? No resting until finished.
Friday 010914
Five rounds for time of:
20 inch Box jump, 25 reps
15 Hang cleans
Notes:
1. Use as tall a box and as heavy a load as you can, e.g., how about 100% bodyweight and 30"?
2. No resting until finished.
Sunday 010211
Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance
Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.
Monday 020722
Three rounds of:
Deadlift 1-3-5 reps
20 inch box jump, 20 reps
Rest as needed.
Notes:
1. Set up three bars: one moderate load, one heavy load, and one super-heavy load.
2. Don’t rest between lifts or before box jump. Rest after box jumps.
AMRAP in 16 minutes
From 0:00-4:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)
Rest until 4:00
From 4:00-6:00, AMRAP of:
Wall Ball Shots (20/14 lb)
Rest until 10:00
From 10:00-14:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)
Rest until 14:00
From 14:00-16:00, AMRAP of:
Wall Ball Shots (20/14 lb)