Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 051006
Deadlift 3-3-3 reps
Front squat 3-3-3 reps
Hang squat clean 3-3-3 reps
Split Jerk 3-3-3 reps
Mayhem Daily Wod - 21714
MBS:
3 Jerk Balance + 3 Behind the neck Jerk + 3 Behind the neck press in split x 3 sets.
*Keep this light. Technique work.
Clean High Pull + Power Clean to 2" Squat + Power Clean to Parallel + Clean + Jerk 3x5
1 Clean high Pull + 1 Power Clean to 2” Squat + 1 Power Clean to Parallel + 1 Clean + 1 Jerk x 3 sets @ 75-80% 1 RM Clean and jerk.
Clean and Jerk
Clean and Jerk: Build to a heavy single in 10 minutes.
Deficit Clean Pull 5x3
3 Deficit Clean Pull x5 sets @ 95% 1RM Clean.
*In between sets perform a 100m sled pull.
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Monday 231204
Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats
Rest 1:00 between rounds.
♀ 105 lb
♂ 155 lb
Post total time, including rest, to comments.
Goal: 10-12 minutes.
Notes From Michele:
Jan Kozak, our newest addition to the team at Deka Comp, gave us this one. Kozak has a love for barbell cycling and here are some of his notes:
Pulling, cleaning, squatting — all the barbell fun in one good, clean rodeo. Athletes should attempt to go unbroken on the bar throughout, but it’s likely many will break the reps up late in the workout.
Fast in this triplet means efficient. You can’t rush this load if you struggle to have control over the basic elements of each movement: Bar path, upper-back engagement, and for the cleans, proper turnover mechanics. To set yourself up for success, move cleanly on the deadlifts (pun intended), be snappy when receiving the bar in the cleans, and keep your weight in your heels on the front squats.
Intermediate option:
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats
♀ 75 lb
♂ 115 lb
Intermediate athletes should focus on moving through the hang power cleans as efficiently as possible.
Beginner option:
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats
♀ 45 lb
♂ 65 lb
Beginners should focus on the setup position in the deadlift. Rather than aiming for unbroken reps, take strategic breaks to reset. A strategy could be to drop the bar on the sixth deadlift, then perform the last rep with the plan to go straight into the hang power cleans. Focus on a big jump and shrug in the hang power cleans — break around reps 4 or 5 if needed. Go for unbroken front squats if possible.
Resources:
The Deadlift
The Hang Power Clean
The Front Squat
In Defense of High-Rep Olympic Lifts
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Sunday 110320
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
Chris Spealler 4:47. Post time to comments.
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps