Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 190424
Clean and jerk 1-1-1-1-1 reps
Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
Thursday 190228
Push jerk 5-5-3-3-3-1-1-1-1 reps
Wednesday 190220
Clean and jerk 5-5-3-3-3-1-1-1-1 reps
Friday 190125
Clean and jerk 1-1-1-1-1-1-1 reps
Grace
Grace
30 clean and jerks for time
Men: 135 lb.
Women: 95 lb.Squat clean each rep.
Monday 190107
21-15-9 reps for time of:
Dumbbell clean and jerks
Strict pull-ups
GHD sit-upsMen: 35-lb. DBs
Women: 25-lb. DBs
Sunday 181230
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-undersMen: 155 lb.
Women: 105 lb.Scroll for scaling options.
Post rounds completed to comments.Compare to 171230.
Related content:
• Chad Vaughn, 285-lb. Snatch
• Chad Vaughn, 315-lb. Clean and Jerk
Friday 181221
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerksMen: 225 lb.
Women: 155 lb.Scroll for scaling options.
Post time to comments.Compare to 161226.
Related content:
• The Power Clean and Push Jerk
Monday 181217
Clean and jerk 1-1-1-1-1-1-1 reps
Scroll for scaling options.
Post loads to comments.Compare to 180522.
Related content:
• Chad Vaughn, 315-lb. Clean and Jerk
Sunday 181209
Split jerk 3-3-3-3-3-3-3 reps
Scroll for scaling options.
Post loads to comments.Compare to 180726.
Related content:
• The Split Jerk
• Footwork in the Split With Chad Vaughn