Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 010921
For time:
20 Clean and Jerk
1000 meter Row
20 Clean and JerkNotes:
1. Use the same load as you did on Monday and Wednesday, not to exceed bodyweight.
2. If you complete this in less than ten minutes you don't have enough weight on the bar.
Friday 010914
Five rounds for time of:
20 inch Box jump, 25 reps
15 Hang cleansNotes:
1. Use as tall a box and as heavy a load as you can, e.g., how about 100% bodyweight and 30"?
2. No resting until finished.
Monday 010917
For time:
1000 meter Row
20 Clean and Jerk
1000 meter RowNotes:
1. Load for Clean and Jerk is not to exceed 100% of bodyweight.
2. Time entire effort.
3. Use push-jerk, not split-jerk.
4. Warm-up with Sit-up, Back/Hip extension, Squat, Pull-up, Push-up circuit. Go easy.
5. Heads-up! Wednesday and Friday will play on today's theme.
Saturday 010908
Two rounds of:
Run 800 meters.
25 Hip Extensions (Back extensions) on Glute-Ham Developer.
30 Hip Flexions (Sit-ups) on Glute-Ham Developer.
1-Arm Barbell Press 20 reps left and right arm.
Powerclean 1/2 bodyweight 20 reps.Notes:
1. 1-Arm Press derives it's impetus from a lateral "shove" of the hip and torso.
Do not lean back. Suggest empty bar for first timers.
2. Rest five minutes between rounds.
3. Ten minutes is a good time for each round.
Monday 010910
Clean and Jerk, 10-5-3-10-5-3-10-5-3 reps
Notes:
1. 30 seconds rest between sets.
2. The loads are light, moderate, and heavy.
3. Plan loads ahead of time so that you can transition quickly if you've but one bar to work with.
4. Use push jerk instead of split jerk. It's faster.
5. Breath.... deeply.
Tuesday 010911
Ten rounds for time of:
No cheating, super-clean technique.
5 Pull-ups
5 Push-ups
5 Squats (free-squat or "air squat")
5 Sit-ups (on Roman Chair/Glute-Ham Developer)
5 Back Extensions
Saturday 010825
1 set of Clean and Jerk @ 5 RM
3 sets of Clean and Jerk @ 3 RM
5 sets of Clean and Jerk @ 1 RM
Tuesday 010814
For time:
5 Knees to Elbows
15 Clean and Jerks
10 Knees to Elbows
10 Clean and Jerk s
15 Knees to Elbows
5 Clean and Jerks
20 Knees to ElbowsNotes:
1. Move SLOWLY on knee raises. No throwing, swinging, lurching, or lunging.
The benefit here is tied to the deliberateness of your efforts.
2. It may take more than one set to complete the required number of reps for
each knee raise set if done correctly. That's O.K.
3. Max load for C&J at each set.
Saturday 010804
Clean and Jerk, 21-15-12-9-6-3-1 reps.
Notes:
1. Add weight to each set. Rest two minutes between sets.
2. Total loads for all 7 sets.
3. No rest on ground during sets. Touch and go at ground.
Thursday 010719
Hang powerclean/push-press 21
Jump rope 2 minutes
Hang powerclean/push-press 15
Jump rope 2 minutes
Hang powerclean/push-press 9
Jump rope 2 minutesNotes:
1. Double under if able on jump rop
2. No rest from start to finish
3. Hang powerclean is from knees to racked position (shoulders)