Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 230723
Deadlift 5-5-5-5-5 reps
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Scaling:
Experienced athletes should pick loads that allow for a PR attempt in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Sunday 230326
Dumbbell clean and jerk 5-5-5-5-5 reps
Deadlift 5-5-3-3-1-1-1 reps
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Similar to 130419 and 221217.
Scaling:
Go as heavy as possible on the dumbbell clean and jerks. For the deadlifts, pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Beginner Option:
Dumbbell clean and jerk 5-5-5-5-5
Deadlift 5-5-3-3-3
Tuesday 210112
Deadlift 1-1-1-1-1-1-1 reps
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Compare to 181025.
Scaling:
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Beginner Option
Deadlift 3-3-3-2-2-1-1-1 reps
Friday 220916
Deadlift 1-1-1-1-1-1-1 reps
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Compare to 210112.
Scaling:
Pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Beginner Option:
Deadlift 3-3-3-2-2-1-1-1 reps
Saturday 221217
Deadlift 1-1-1-1-1
Post loads to comments.
Compare to 220916.
Scaling:
Pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Beginner Option:
Deadlift 3-3-3-2-2-1-1-1 reps