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
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
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
Thursday 021205
Rope Climb & Handstand:
Six ascents
Twenty minutes of handstand practice.Squat 4 sets, 10,8,6,4 reps
Row 2000 meters
Sunday 021124
For time:
Powerclean 21 RM weight (weight you can lift 21 reps but not 22)
50 sit-ups
Powerclean 18 reps same weight as above
50 sit-ups
Powerclean 15 reps same weight
50 sit-ups
Powerclean 12 reps same weightThere is no rest here other than the sit-ups.
Relative to the powerclean the sit-up is a rest.
Move deliberately, and with control from one exercise to the next.
Perform the sit-ups slowly and calmly to recover from the powerclean.
On completion of the sit-ups move directly to the next set of powercleans.
Tuesday 021126
Complete as many rounds in 20 minutes as you can of:
20 RM load Power clean, 15 reps
400 meter Run
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
Thursday 021128
Four rounds for time of:
Rope climb
25 Push-upsThen,
Squat 15-5-3 reps
Row 1000 meters
Sunday 021201
Snatch 1-1-1-1-1 reps
Three round for time of:
15 Dips
15 Power cleansGlute Ham Developer Medicine Ball Throw Sit-ups, 2 minutes
Tuesday 021119
For time:
5 Bench press
500 meter Row
3 Bench press
500 meter Row
2 Bench press
500 meter Row
1 Bench pressNotes:
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.
Wednesday 021120
Five rounds:
Jump rope, "Double unders": 1 minute
Rest 1 minuteFive rounds:
1 Muscle up
10 DipsSnatch 15-12 reps
Four rounds:
100 meter Swim
Friday 021122
1) "Warm Up": Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized
movements are tough! Make damned sure you warm-up thoroughly
with "air squats" and stretching first.
2) "Power squat": Lower and rise as quickly as you can while
maintaining PERFECT form. Repeat 20 times.
3) "Bottom to bottom": Lower to full squat position
(thighs parallel to floor), hold for a full ten seconds,
rise and immediately upon full extension of hip and leg return
to bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow": Take twenty seconds to reach bottom and
twenty seconds to reach top again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at
the instant you fall under the 2:00 minute average
(2:00 for men and 2:10 for women).