Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Tuesday 210209
Clean and jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
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.
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.Post loads to comments.
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.
Mayhem Daily Wod - 21129
Push Jerk:
2x3 reps @ 65% 1RMJerk
3x3 @ 70% 1RM Jerk
* Bar can be taken from the rack
*10 min to build to 70%. Complete 3 successful sets at 70% or a moderate weight.
Workout:
For time
10-20-30-40-50
Dumbbell Snatches (50/35)
*15 Burpee Box Jump overs (24”/20”) after each round
- 20:00 Time Cap -
Monday 210118
Complete as many rounds as possible in 20 minutes of:
4 strict pull-ups
8 push-ups with feet on a box
12 med-ball cleans♀ 20-in.box, 14-lb. ball
♂ 24-in.box, 20-lb. ballPost rounds completed to comments.
Scaling:
Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 kipping + 2 strict pull-ups
8 push-ups
12 med-ball cleans♀ 10-lb. ball
♂ 14-lb. ballBeginner Option:
Complete as many rounds as possible in 15 minutes of:
4 assisted pull-ups
8 assisted push-ups
12 med-ball cleans♀ 6-lb. ball
♂ 10-lb. ball
Mayhem Daily Wod - 21111
6 rounds
12 Double Dumbbell Power Cleans (50s/35s)
12 Double Dumbbell Push Press (50s/35s)
24 Abmat Sit Ups
4 Rounds for Time
25 Chest-to-Bar Pull-Ups
5 Cleans (245/170 lb)
Time Cap: 15 minutes
For Time
"Linda"
10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlifts (295/220 lb)
Bench Presses (195/135 lb)
Squat Cleans (145/105 lb)
Time Cap: 17 minutes
AMRAP in 20 minutes
0:00-4:00:
25 Toes-to-Bars
50 Double Unders
15 Squat Cleans (135/85 lb)
If completed before 4:00, then until 8:00:
25 Toes-to-Bars
50 Double Unders
13 Squat Cleans (185/115 lb)
If completed before 8:00, then until 12:00:
25 Toes-to-Bars
50 Double Unders
11 Squat Cleans (225/145 lb)
If completed before 12:00, then until 16:00:
25 Toes-to-Bars
50 Double Unders
9 Squat Cleans (275/175 lb)
If completed before 16:00, then until 20:00:
25 Toes-to-Bars
50 Double Unders
7 Squat Cleans (315/205 lb)
For Time
30/25 calorie Air Bike
20 Burpee Box Jump-Overs (30/24 in)
10 Sandbag Cleans (150/100 lb)
Time Cap: 6 minutes
4 Rounds for Time
28 Pistols
15 Power Cleans (115/80 lb)
Time Cap: 10 minutes