For Time
120 Double-Unders
12 Clean-and-Jerks (155/105 lb)
120 Sit-Ups
12 Power Snatches (135/95 lb)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
120 Double-Unders
12 Clean-and-Jerks (155/105 lb)
120 Sit-Ups
12 Power Snatches (135/95 lb)
For Time
400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run
The Push Jerk is close to the Push Press in that we’ve got the same set-up, dip and drive through the feet, touch the full hip stretch, and then use the hip created energy to press the barbell overhead. But as soon as the barbell begins swinging, we add a tricky little extra movement – let the knees and hips bend and the body drop as quickly as possible. This means that we don’t have to press the barbell as high as if we were standing erect, which in turn means we can carry the heavy weights.
Split Jerk
The Split Jerk is somewhat close to the Push Jerk , only that we raise the depth we can drop (and hence the weight we can lift) but split the legs into a lung position.
To protect your knees and hips, make sure your legs are in the right place – particularly your back leg should be slightly turned inward.
5 4-Minute EMOMs in 20 minutes
Minute 1: 20/15 calorie Windbike
Minute 2: Rest
Minute 3: 1 Round of DT (2x50/35 lb)*
Minute 4: Rest
*1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
For Time
200 Double-Unders
150 Air Squats
100 Sit-Ups
50 Box Jumps (24/20 in)
25 Clean-and-Jerks (155/105 lb)
4 Rounds For Time
400 meter Run
24 Back Squats (185/135 lb)
24 Jerks (135/95 lb)
5 Rounds for Time
5 Squat Clean-and-Jerks (155/105 lb)
10 Box Jumps (24/20 in)
15 Pull-Ups
500 meter Row
For Time
31 Kettlebell Swings (72/56 lb)
31 Wall Ball Shots (20/14 lb)
31 Overhead Squats (95/65 lb)
31 Burpees
31 Lunges
31 Push Jerks (95/65 lb)
31 Knees-to-Elbows
31 Box Jumps (24/20 in)
31 Hang Cleans (95/65 lb)
31 Sit-Ups
31 Double-Unders
31 Deadlifts (185/135 lb)
AMRAP, Three 4-minute Rounds in 12 minutes
4 minutes of Clean-and-Jerks (135/95 lb)
4 minutes of Rowing (calories)
4 minutes of Burpees
5 Rounds for Time
4 Squat Clean-and-Jerks (185/135 lb)
15 Chest-to-Bar Pull-ups
13 Burpee Lateral Jumps
Then:
800 meter Run