Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 030630
Clean and Jerk 15-12-9 reps
Rest overhead, at rack, or at bottom, but not at ground - touch and go only!
Use the same load for all three sets. Post load to comments.
Saturday 030614
Front Squat - Push Jerk 10 singles
Total the load for 10 efforts and post to comments.
E.G., 225+225+230+235+240+225+225+225+185+135=2150
(Pukie Crashed!)
Sunday 030525
Clean & Jerk 15-12-9 reps.
Pick load for Clean & Jerk and keep it for all three sets.
Divide C&J weight in pounds by number of seconds to completion for final score.
Tuesday 030527
Clean and Jerk 15-12-9 reps
Pick load for all three sets and keep it.
Rest as needed between efforts.
Monday 030428
Shoulder Press 15 RM X 15 reps
20 [Pull-ups](http://media.crossfit.com/cf-video/pull-up.wmv target=)
[Push Press ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-ups
[Push Jerk ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-upsWork at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.
The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.
Saturday 030215
Three rounds, each for time of:
135 pound Clean and Jerk, 15 reps
Bike 2 miles, level 20
Saturday 030111
For time:
1000 meter Row
7 Muscle-ups
Body weight clean and jerk, 15 repsNotes:
Notice the variation on this theme through the week. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips. Record time for comparisons T-W-Th-F-Sa. O.K., So you can't C&J your bodyweight; use 50 or 75%.
Monday 021216
Front Squat-Push Jerk, 65 lbs. X 3 reps,
Rest.
Front Squat-Push Jerk
85X3,
105X3,
125X3, etc.Notes:
Women and children can start with 45 lbs. and add ten each set. Give yourself one point for each set successfully completed with 3 reps. End with three more reps at the last weight completed with three reps and
work your way back down with two more reps (3,5,7,9...) with each
reduction in weight all the way back to 65 pounds.
Wednesday 021204
1 set of Clean and Jerk @ 5 RM
3 sets of Clean and Jerk @ 3 RM
5 sets of Clean and Jerk @ 1 RM
Wednesday 021127
Clean and Jerk 10 reps.
Clean and Jerk 3 reps.
Snatch 10 reps.
Snatch 3 reps.
Repeat all four sets.Notes:
Take as much rest as needed between sets. Maximize loads at each set