Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Push Jerk (1 Rep Max)
10 mins
Metcon
For Time:
30 Thrusters (95/65)
30 Cal. Row
20 Thrusters (115/80)
20 Cal. Row
10 Thrusters (135/95)
10 Cal. Row
3 Rounds for calories (in teams of 3)10 Mins AmrapMax Cal. Row– into –10 min AmrapMax Cal. Ski– into –10 min AmrapMax Cal. Assault Bike
3 Rounds for calories (in teams of 3)
10 Mins Amrap
Max Cal. Row
- into -
10 min Amrap
Max Cal. Ski
- into -
10 min Amrap
Max Cal. Assault Bike
Wednesday 231115
Meet Guest Programmer - Dale King: Nov. 6-19, 2023.
For max reps:
Thrusters
Hang cleans
♀ 95-lb thrusters, 125-lb hang cleans
♂ 135-lb thrusters, 185-lb hang cleans
Warm up to the prescribed weight and hit a single, maximum-effort set for each movement. Rest as needed between each effort.
Post loads used and reps completed to comments.
Scaling:
Reduce load to perform at least 10 unbroken reps of each movement. Beginners should practice maintaining sound mechanics at moderate loads rather than performing a single-set of maximum reps.
Intermediate option:
For max reps:
Thrusters
Hang cleans
♀ 80-lb thrusters, 95-lb cleans
♂ 115-lb thrusters, 135-lb cleans
Beginner option:
For load:
5-5-5
Thrusters
5-5-5
Hang cleans
♀ 55-lb thrusters, 65-lb cleans
♂ 75-lb thrusters, 95-lb cleans
Movement resources:
The Thruster
The Hang Clean
Mayhem Daily Wod - 21326
30/22 Cal. Row
30 GHD’s
30 Box Jump Overs (24/2)
30/22 Cal. Row
30 Toes to Bar
30 DB Thrusters (50s/35s)
30/22 Cal. Row
30 Box Jump Overs (24/20)
30 GHD’s
30/22 Cal. Row
Saturday 240127
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 75 lb
♂ 115 lb
Post time to comments.
Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.
The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.
Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 55 lb
♂ 75 lb
Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 35 lb
♂ 45 lb
Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach
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