Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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"Elizabeth"
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Tuesday 030902
Clean & Jerk 15-12-9 reps
Use same load for all three sets. Rest as needed between efforts. Post load to comments.
Tuesday 030826
Complete 7 rounds for time:
Squat clean 50% bodyweight 21 reps
Run 400 meters
Tuesday 030819
Dumbbell, alternate Clean & Jerk and Snatch, 21-15-9 reps.
Use same dumbbells for all three sets. If you fail, start over with lighter dumbbells. Post load and body weight to comments.
Thursday 030807
Complete three rounds, 15-12-9 reps, for time of:
Clean 135 lbs
Ring dipsTake your dips to muscle-up depth. Post time to comments.
Sunday 030810
4 x 5 x (Cln+FS+PP+BS+PP+OHS)
This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep.
The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.' This complex comes to us from Lincoln Brigham. Thanks, Lincoln!
Rest as needed between sets. Post load to comments.
Friday 030801
Clean & Jerk 15-12-9 reps.
Go for PR on this today! The rules are that you don’t put the bar down throughout the set. You can rest overhead, at rack, or hang – touch and go at the floor only. Rest as needed between sets. Use same weight for all three sets. Post load and bodyweight to comments.
Monday 030728
Warm-up and find max clean
Test max push-ups
Rest
Complete five rounds for time of:
50% max clean 12 reps
50% max push-upsAdd max clean (pounds) to max push-ups (reps) and divide by time (seconds) to completion for circuit. Post score to comments.
Monday 030714
Hang Clean
60% BW x V reps
70% BW x W reps
80% BW x X reps
90% BW x Y reps
100% BW x Z repsMaximize V, W, X, Y, and Z. Rest as needed between sets. Post V, W, X, Y, and Z. Biggest V+W+X+Y+Z = total wins Pukie T-shirt.
Saturday 030705
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1.5 x bodyweight
Bench press: bodyweight
Clean: .75 x bodyweightSet up three bars and storm through for time. Post time to comments.