Sunday 210221
Deadlift 3-3-3-3-3-3-3 reps
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Compare to 200905.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
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Sunday 210221
Deadlift 3-3-3-3-3-3-3 reps
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Compare to 200905.Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Thursday 210204
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
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Compare to 201104.
Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Tuesday 210209
Clean and jerk 1-1-1-1-1-1-1 reps
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Compare to 190125.
Scaling:
Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.
Thursday 210128
Overhead squat 3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
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Compare to 200117.
Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.
Sunday 210131
Power clean 5-3-3-1-1-1 reps
Practice L-sit for 10 minutes.
Practice front and back scales for 10 minutes.
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Compare to 190320.
Scaling:
Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.
Get ideas for your L-sit practice here, and check out more tips on the front scale and the back scale.