Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 011012
For time:
7 Muscle ups
1000 meter Row
15 Clean and JerksNotes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Saturday 011013
For time:
1000 meter Row
15 Clean and Jerks
7 Muscle upsNotes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Wednesday 011010
For time:
7 Muscle ups
15 Clean and Jerks
1000 meter RowNotes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Thursday 011011
For time:
15 Clean and Jerks
7 Muscle ups
1000 meter RowNotes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons M-T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Friday 011005
Clean and Jerk, 10 reps
Clean and Jerk, 3 rep.
Snatch, 10 reps
Snatch, 3 reps
Repeat all four setsNotes:
1. Take as much rest as needed between sets.
2. Maximize loads at each set.
Monday 011008
For time:
1000 meter Row
7 Muscle ups
15 Clean and Jerk; body weightNotes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Tuesday 011009
For time:
15 Clean and Jerks; body weight
1000 meter Row
7 Muscle upsNotes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Thursday 010927
Five rounds for time of:
15 Thrusters
15 Pull upsNotes:
1. As heavy a dumbbell as you can.
2. Clean pull-ups minimally assisted if necessary
Friday 010928
Four rounds for time of:
500 meter Row
10 Power cleans
15 Knees to ElbowsNotes:
1. Use body weight for Power clean
Wednesday 010919
500 meter Row
20 Clean and Jerk
500 meter Row
20 Clean and JerkNotes:
1. Time entire effort.
2. Use same load as Monday for C&J, not to exceed 100% bodyweight.
3. If you complete workout in less than 10 minutes, increase load by 30% and go again.