Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 010414
Clean and Jerk (Deadlift, hang-clean, push-press if you must)
15,12, and 9 reps of 50-100% of your bodyweight.Snatch 15,12, and 9 reps.
Climb a thousand to two thousand foot climb on your mountain bike or road bike.
Sent report as to your lift and climb. Who can plow through both fastest?
Saturday 010331
Warm-up with easy mile run and stretch
Clean and Jerk 15 RM load 15 reps
One set of sit-ups and one set of back extensions both at 21 reps
Clean and Jerk 15 RM load 12 reps
One set of sit-ups and one set of back extensions both at 18 reps
Clean and Jerk 15 RM load 9 reps
One set of sit-ups and one set of back extensions both at 15 reps
Wednesday 010328
Each of these exercises is one set at five reps. Take any rest needed between exercises.
Deadlift
Bench-press
Upright row
Back Squat
Push-press
Power Clean (from ground)
Dumbbell "Thruster" (front squat/push-press)
Clean and Jerk
SnatchAdd your total lifted for all nine exercises and divide by your body weight.
Highest ratio leads ranking.
Thursday 010315
Start with a calisthenic, whole body, single set per exercise mini-routine.
We will explore dozens of these "mini workout warm-ups". They all contain
elements of hip/trunk flexion & extension, pushing and pulling.Stretch (hips, legs, back, chest, and shoulders)
Sit-ups
Back extensions
Squats
Rope climb or pull-ups
Dips or push-ups
Clean and Jerk 15,12, and 9 reps (If you need help with this movement contact us.
We offer regular free seminars in the Olympic lifts)Finish with the same effort coming in.
Sit-ups
Back extensions
Squats
Rope Climb or pull-ups
Dips or Push-upsStretch
No metabolic conditioning today. That suggests something about tomorrow to those
of you who are paying attention.
For Time
Buy-In: 1,000/750 meter Row
Then, 5 Rounds of:
21 Pull-Ups
7 Push Jerks (135/95 lb)
AMRAP in 15 minutes
6x25 yard Shuttle Sprints
10 Left-Arm Dumbell Hang Clean-and-Jerks (50/35 lb)
10 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
50 Double-Unders
For Time (with a Partner)
100 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb) / Partner Hang Hold
100 Box Jump Overs (24/20 in) / Partner Plank Hold
200 foot Single-Arm Overhead Lunges (50/35 lb, each)
21-15-9 Reps for Time
Power Clean-and-Jerks (95/65 lb)
Box Jump Overs (24/20 in)
For Time
From 0:00-10:00, perform:
30 Squat Clean-and-Jerks (135/95 lb)
From 10:00-20:00, perform:
20 Squat Clean-and-Jerks (165/115 lb)
From 20:00, perform:
10 Squat Clean-and-Jerks (205/145 lb)
AMRAP in 10 minutes
7 Hang Clean-and-Jerks (115/80 lb)
3 Bar Muscle-Ups