Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Mayhem Daily Wod - 21121
WRD
2 Sets
75 Toes to Bar
*Start with and every minute do 3 Squat Snatch (185/125)
** 1:1 Work:Rest
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Mayhem Daily Wod - 211124
WRD
10 Rounds
3 Squat Snatch (205/125)
1 Pegboard
-Rest 1:1-
10 Rounds
3 Squat Clean (255/145)
1 Pegboard
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Mayhem Daily Wod - 211120
Mayhem Burgener Strength
2 Muscle Snatch + 2 Snatch Push Press + 2 OHS + 2 Heaving Snatch Balance + 2 Snatch Drop x 3 sets
1 Pause Power Snatch straight into OHS + 1 Snatch + 1 Snatch Balance x 4 sets @65-80% of 1RM Snatch
3 Snatch Pull x 3 sets @93-98%of 1RM Snatch
3 Snatch Grip Deadlift x 4 sets @105-110%of 1RM Snatch
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Friday 211119
10 rounds for time of:
1 power snatch
3 overhead squats♀ 125 lb. ♂ 185 lb.
Post time to comments.
Compare 180225.Scaling:
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.Intermediate Option:
10 rounds for time of:
1 power snatch
3 overhead squats♀ 95 lb. ♂ 135 lb.
Beginner Option:
10 rounds for time of:
1 power snatch
3 overhead squats♀ 35 lb. ♂ 45 lb.
Mayhem Daily Wod - 211113
Mayhem Burgener Strength
2 Muscle Snatch + 2 Snatch Push Press + 2 Overhead Squat + 2 Heaving Snatch Balance + 2 Snatch Drop x 3 sets
1 Pause Power Snatch *straight into* Overhead Squat + 1 Snatch + 1 Snatch Balance x 4 Sets @65-80% 1RM Snatch
3 Snatch Pull x 3 Sets @93-98% 1RM Snatch
3 Snatch Deadlift x 3 Sets @105-110% 1RM Snatch
3 Sets
10 Straight Leg Deadlift
10 Double Dumbbell Row
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Mayhem Daily Wod - 211112
Compete:
4 Sets
30 GHD Sit Ups
20 Burpee Box Jump Over (24”/20”)
10 Power Snatches (185/125)
-rest 1:1 b/t sets-
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Tuesday 211102
With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean, and deadlift to comments.
Compare to 180908.Scaling:
This workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.Beginner Option:
Snatch 1-1-1-1-1 reps
Clean 1-1-1-1-1 reps
Deadlift 1-1-1-1-1 reps
Friday 211029
For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating♀ 35-lb. DB ♂ 50-lb. DB
Post time to comments.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating♀ 10-lb. DB ♂ 15 lb.-DB
Mayhem Daily Wod - 211023
MBS:
Perform 10 singles within 90-95% of 1RM Snatch
* Rest 60-90 seconds between sets *
Clean & Jerk:
Perform 10 singles within 90-95% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
Heavy 3 Rep Front Squat
* Rest as needed between sets
3 sets
12 Barbell Front Rack Step Ups (6/6)
* This is for quality, not for load! Lightfoot touch on the way down.
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Friday 211015
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 191208.Scaling:
Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have a previous maximal load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.Beginner Option:
Snatch 3-3-2-2-2-1-1 reps