Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Sunday 021013
Perform 3-5 rounds of this circuit:
800 meter Run
15 Power clean
Rest
Monday 021014
Three rounds for time of:
20 inch Box jump, 25 reps
15 Power clean
Rest 1 minuteFit: 20" box and 50% bodyweight powerclean
Superfit: 26"; box and 75% bodyweight powerclean
CrossFit: 32" box and 100% bodyweight powerclean
Wednesday 021009
For time:
10 Power clean
500 meter Row
7 Power clean
500 meter Row
5 Power clean
500 meter Row
3 Power clean
Notes:Can you Powerclean at bodyweight and row sub 1:30 500's?
Saturday 021005
Clean and Jerk 15-12-9 reps
Snatch 15-12-9 repsClimb a thousand to two thousand foot climb
on your mountain bike or road bike.
Friday 020927
Four rounds for time of:
500 meter Row
10 Power Clean: body weight
15 Knees to Elbows
Wednesday 020911
Hang clean 10-10-10-10-10
Back Extension and sit-ups for ten minutes
Twelve rounds of:
See instructions for last cycle:
Row 1 minute
Rest 1 minute
Notes:
slow and deliberate on weights to max load,
rest, all out in matched reps for calisthenics,
rest, all out on cardio. Same each day.
This is a default instruction on this pattern.
Saturday 020907
Hang Clean 5-5-5-5-5
Pull-ups and Dips, max total in ten minutes
Run 1 mile
Notes:
1. Cleans are at easy pace to maximize lifts
2. Pull-up and dip are in equal numbers.
3. Rest before each of three distinct efforts as needed.
Tuesday 020903
Clean & Jerk 10-10-10-10-10
100 Sit-ups
Row 2,000 meters
Monday 020826
Hang Clean 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.
Thursday 020815
Hang clean 10-10-10-10-10 reps
1000 meter Row