Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 210818
Split jerk 5-5-3-3-3-1-1-1-1 reps
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Compare to 200308.Scaling:
All athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements.
Mayhem Daily Wod - 21813
Scaled:
AMRAP 5 Minutes
10/8 Calorie Row
10 Alternating Dumbbell Clean and Jerk (35/20)
-Rest 3 MInutes-
AMRAP 5 Minutes
10/8 Calorie Row
6 Burpee Over Rower
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Mayhem Daily Wod - 21810
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3 Rounds
21 Toes to Bar
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
9 Clean and Jerks (135/95)
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Mayhem Daily Wod - 21726
M60:
For Time:
3-6-9-12-9-6-3
Power Clean and Jerk (155/105)
Burpee Box Jump Over (24”/20”)
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Wednesday 210714
Clean and jerk 3-3-3-3-3 reps
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Compare to 200914.Scaling:
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.
Mayhem Daily Wod - 21714
MBS:
3 Jerk Balance + 3 Behind the neck Jerk + 3 Behind the neck press in split x 3 sets.
*Keep this light. Technique work.
Clean High Pull + Power Clean to 2" Squat + Power Clean to Parallel + Clean + Jerk 3x5
1 Clean high Pull + 1 Power Clean to 2” Squat + 1 Power Clean to Parallel + 1 Clean + 1 Jerk x 3 sets @ 75-80% 1 RM Clean and jerk.
Clean and Jerk
Clean and Jerk: Build to a heavy single in 10 minutes.
Deficit Clean Pull 5x3
3 Deficit Clean Pull x5 sets @ 95% 1RM Clean.
*In between sets perform a 100m sled pull.
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Tuesday 210706
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds of Echo bike♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerksPost total number of calories completed to comments.
Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds of Echo bike♀ 12-in. box, 35-lb. jerks
♂ 18-in. box, 55-lb. jerks
Mayhem Daily Wod - 2176
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5 rounds
60 Double Unders
15 Hang Clean and Jerk (75/55)
100ft Walking Lunge
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Saturday 210619
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Push jerks♀ 55 lb. ♂ 75 lb.
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Compare to 130609.Scaling:
This is a light couplet. Choose weights that allow you to hang on for bigger sets. Newer athletes should consider reducing the overall volume. Intermediate athletes can do this workout as prescribed.Beginner Option:
15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Push jerks♀ 35 lb. ♂ 55 lb.
Mayhem Daily Wod - 21618
Masters
3 Rounds
75’ Handstand Walk
12 Power Snatches (135/95)
-Rest 5 Minutes-
3 Rounds
75’ Handstand Walk
12 Power Clean and Jerks (135/95)
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