Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 021127
Clean and Jerk 10 reps.
Clean and Jerk 3 reps.
Snatch 10 reps.
Snatch 3 reps.
Repeat all four sets.Notes:
Take as much rest as needed between sets. Maximize loads at each set
Sunday 021201
Snatch 1-1-1-1-1 reps
Three round for time of:
15 Dips
15 Power cleansGlute Ham Developer Medicine Ball Throw Sit-ups, 2 minutes
Sunday 021124
For time:
Powerclean 21 RM weight (weight you can lift 21 reps but not 22)
50 sit-ups
Powerclean 18 reps same weight as above
50 sit-ups
Powerclean 15 reps same weight
50 sit-ups
Powerclean 12 reps same weightThere is no rest here other than the sit-ups.
Relative to the powerclean the sit-up is a rest.
Move deliberately, and with control from one exercise to the next.
Perform the sit-ups slowly and calmly to recover from the powerclean.
On completion of the sit-ups move directly to the next set of powercleans.
Tuesday 021126
Complete as many rounds in 20 minutes as you can of:
20 RM load Power clean, 15 reps
400 meter Run
Monday 021118
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Powerclean 3-5-7 repsNotes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.
Sunday 021110
Wall Ball, 1 minute
Rest
Three to five round for time of:
3 Rope climbs
10 Power Cleans
Rest
Wall Ball, 1 minute
Monday 021111
For time:
21-18-15-12 reps of:
Clean and Jerk: 1/2 body weight
Tuesday 021112
Snatch 1-1-1-1-1 reps
RestThree rounds for time of:
20 Push-ups
10 Squat cleansGlute Ham developer Medicine Ball Throw Sit-up: 2 minutes
Thurday 021031
Wall Ball 30 seconds
Rest 30 seconds
Wall Ball 60 seconds
Rest 60 seconds
Wall Ball 90 seconds
Rest 90 seconds
Wall Ball 120 secondsComplete as many rounds in 20 minutes as you can of:
2 Rope climb
10 Walking lunges
1/2 Body weight Clean and Jerk, 10 reps
Sunday 021027
Clean and Jerk 1-1-1-1-1 reps
Three round for time of:
1 Rope climb
10 Push pressKettle Bell Swing, 2 minutes