Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 050223
2 rounds for time of:
10 Standing long jumps
100 ft Walking lunge
21 Kettlebell swings, 1.5 pood
21 Pull-ups
21 Burpess
21 Ball Slams, 20 pound yellow D-ballFollowed by:
Press overhead 1-1-1 repsThe press overhead can be a Push-ress, Push-jerk, or Split jerk. Ramp up over the three reps to a max load.
Saturday 031220
7 rounds for time of:
Push-jerk 10 reps
10 Pull-ups
Thursday 031211
For Time:
30 reps Clean & Jerk
Thursday 031113
Complete 3 rounds for time of:
Row 500
75 lbsX15 reps of 1 hang squat clean/3 push jerks
Thursday 031009
Perform 5 rounds, each for time of:
Run 400 meters
Clean & Jerk 95 pounds, 15 repsRest 3 minutes between rounds. Post times to comments.
"Gwen"
"Gwen"
Clean & Jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. The assigned name is new but this lady has made regular appearances (030525,030630,030801, and 030902). Report load and any advances to comments.
Friday 030919
**"Diane" **
21-15-9 reps of:
Deadlift 225
Handstand push-upsThis is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
Tuesday 030902
Clean & Jerk 15-12-9 reps
Use same load for all three sets. Rest as needed between efforts. Post load to comments.
Tuesday 030819
Dumbbell, alternate Clean & Jerk and Snatch, 21-15-9 reps.
Use same dumbbells for all three sets. If you fail, start over with lighter dumbbells. Post load and body weight to comments.
Friday 030801
Clean & Jerk 15-12-9 reps.
Go for PR on this today! The rules are that you don’t put the bar down throughout the set. You can rest overhead, at rack, or hang – touch and go at the floor only. Rest as needed between sets. Use same weight for all three sets. Post load and bodyweight to comments.