Tuesday
Benchmark WOD 1
“Helen”
Complete 3 rounds for time of:
400 Meter run
21 KBS (M: 24 kgs, W: 16 kgs)
12 Pull-ups
STRENGTH
(A) EMOM 10x:
1 Snatch grip deadlift, 2 snatch grip high pulls starting from just below the knee.
(B) 3 super sets of:
12 heavy DB row
12 BB curls
(C) 3 supersets of:
10 ab mat sit ups
3 position plank hold (20 sec each side)
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Benchmark Week
Every 6 months we complete the same 6 CrossFit “Girl” Workouts so that we can compare our times to previous ones and see what improvements we have made. If this is your first time completing these workouts, make sure you record your times, weights and modifications.
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It would be nice to start our benchmarks next week. We just completed a WOD with 100 pullups and a 2 mile run. We also had 3 days of WODS with movements that required either pullups or MU. Some rest on does movements would ve appreciate it.
*be
one of my favorite workouts! hope I can make it today !!