Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 010919
500 meter Row
20 Clean and Jerk
500 meter Row
20 Clean and JerkNotes:
1. Time entire effort.
2. Use same load as Monday for C&J, not to exceed 100% bodyweight.
3. If you complete workout in less than 10 minutes, increase load by 30% and go again.
Thursday 010920
15 Back Extension
1 Rope Climb
20 Push ups
1 Rope Climb
25 Sit ups
1 Rope ClimbNotes:
1. If able climb the rope from a seated posture and maintain an "L" throughout.
2. No ugly push-ups.
3. Sit-up of your choice.
4. Don't swing the back extension, no momentum.
Friday 010921
For time:
20 Clean and Jerk
1000 meter Row
20 Clean and JerkNotes:
1. Use the same load as you did on Monday and Wednesday, not to exceed bodyweight.
2. If you complete this in less than ten minutes you don't have enough weight on the bar.
Saturday 010915
15-12-9-6-3 reps of the couplet:
Deadlift
One arm barbell press, each arm
Friday 010914
Five rounds for time of:
20 inch Box jump, 25 reps
15 Hang cleansNotes:
1. Use as tall a box and as heavy a load as you can, e.g., how about 100% bodyweight and 30"?
2. No resting until finished.
Monday 010917
For time:
1000 meter Row
20 Clean and Jerk
1000 meter RowNotes:
1. Load for Clean and Jerk is not to exceed 100% of bodyweight.
2. Time entire effort.
3. Use push-jerk, not split-jerk.
4. Warm-up with Sit-up, Back/Hip extension, Squat, Pull-up, Push-up circuit. Go easy.
5. Heads-up! Wednesday and Friday will play on today's theme.
Tuesday 010918
Seven rounds for time of:
From a push-up position, lower your hand placement about a foot.
Press to a handstand while a friend deadlifts your ankles and presses
to overhead as you press to the handstand.
Ten Pull-ups
25 Sit up on Glute-Ham developer.
Monday 010910
Clean and Jerk, 10-5-3-10-5-3-10-5-3 reps
Notes:
1. 30 seconds rest between sets.
2. The loads are light, moderate, and heavy.
3. Plan loads ahead of time so that you can transition quickly if you've but one bar to work with.
4. Use push jerk instead of split jerk. It's faster.
5. Breath.... deeply.
Tuesday 010911
Ten rounds for time of:
No cheating, super-clean technique.
5 Pull-ups
5 Push-ups
5 Squats (free-squat or "air squat")
5 Sit-ups (on Roman Chair/Glute-Ham Developer)
5 Back Extensions
Wednesday 010912
For time:
1000 meter Row
20 pound Wallball, 50 shots
50 Sit-ups
20 pound Wallball, 50 shots
50 Sit-ups
20 pound Wallball, 50 shots
50 Sit-ups
1000 meter RowNotes:
1. Wall-ball shot counts only if it starts from deep squat and hits wall 18 inches above reach.
2. Do sit-ups on Roman-Chair or Back Extension Apparatus.
3. Let us know if you can finish this in twenty minutes or less.