Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 010609
Four rounds for time of:
2 Rope Climb
20 pound Wall-ball, 25 shots,
two feet above reach, FROM DEEP SQUAT EACH REP!!
15 Muscle Snatch, catch overhead at full hip extention,
not in squat, 15 reps @ 1/2 body weight
20 inch Box Jump, 20 reps
Tuesday 010529
Bike two minutes
Muscle-snatch 10 reps
(muscle snatch is snatch with no drop under, pull to overhead lockout)
Pull-ups
Rope climb
Bike two minutes
Rope climb
Pull-ups
Muscle-snatch 10 reps
Bike two minutes
Wednesday 010530
Bike two minutes
Muscle-snatch 10 reps
(muscle snatch is snatch with no drop under, pull to overhead lockout)
Pull-ups
Rope climb
Bike two minutes
Rope climb
Pull-ups
Muscle-snatch 10 reps
Bike two minutes
Saturday 010526
Five sets of Dips. Total the five sets. Then...
Three rounds for time of:
10 Snatches, 1/3 body weight
10 Powercleans ,1/3 body weight
20 inch Box jump, 15 reps
Monday 010514
Five sets of Dips. Total the five sets. Then...
Three rotations for time of:
Snatch 1/3 body weight, 10 reps
Powerclean 1/3 body weight, 10 reps
20" box jump, 15 reps
Monday 010507
Muscle snatch 15-12-9 reps
with same load and 1 minute between sets.Five supersets of back extension and sit-ups.
Make each exercise slow and tough.
Add weight to back extension if ready. Go SLOWLY!Muscle snatch 15-12-9 reps
with same load and 1 minute between sets.The muscle snatch is a snatch without the dive under the bar.
The idea is to deadlift and as you pass the knees, rapidly explode
the hip and follow through with an explosive pull straight through
to locked out overhead. This snatch is a regular support exercise
from the Olympic lifting repertoire. It places a heavy emphasis on
the upper body compared to the Snatch.
Thursday 010419
Warm-up with five minutes of cardio, a single set each of sit-up,
back extension, air squat, pull-up, push-up, and finally stretch.
(This is the default CrossFit warm-up. Remember it, please.)Complete your warm-up with each of the following using comfortable loads.
Deadlift, 1 set, 10 reps
Power Clean, 1 set, 10 reps
Front Squat, 1 set, 10 reps
Push Press, 1 set, 10 reps
Go heavy:
Clean and Jerk, 5 sets, 5,3,2,1,1 reps
Snatch, 5 sets, 5,3,2,1,1 reps
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?
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.
3 Rounds for Time
Every 5 minutes, perform:
7 Power Snatches (115/75 lb)
5 Power Snatches (135/95 lb)
3 Power Snatches (155/105 lb)
1 Power Snatch (175/125 lb)