Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50 Double-Unders
5 Squat Snatches (185/135 lb)
50 Double-Unders
4 Squat Snatches (205/145 lb)
50 Double-Unders
3 Squat Snatches (225/155 lb)
50 Double-Unders
2 Squat Snatches (245/165 lb)
Wednesday 220202
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Try for max reps each round without dropping the barbell. Post reps for each round to comments.
Compare to 140815.
Scaling:
Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.
Intermediate Option:
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Beginner Option:
Squat clean
5-5-5-5-5-5
Rest 3 minutes between sets
For Time
1 Squat Clean (185/135 lb)
10 Parallette Handstand Push-Ups
2 Squat Cleans (185/135 lb)
9 Parallette Handstand Push-Ups
3 Squat Cleans (185/135 lb)
8 Parallette Handstand Push-Ups
4 Squat Cleans (185/135 lb)
7 Parallette Handstand Push-Ups
5 Squat Cleans (185/135 lb)
6 Parallette Handstand Push-Ups
6 Squat Cleans (185/135 lb)
5 Parallette Handstand Push-Ups
7 Squat Cleans (185/135 lb)
4 Parallette Handstand Push-Ups
8 Squat Cleans (185/135 lb)
3 Parallette Handstand Push-Ups
9 Squat Cleans (185/135 lb)
2 Parallette Handstand Push-Ups
10 Squat Cleans (185/135 lb)
1 Parallette Handstand Push-Up
Tuesday 180731
Doubles and Oly
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches
Add weight to the snatch each round.
Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.
Scroll for scaling options.
Post time to comments.
Related:
• The Double-Under
• Read: Stability Now!
Friday 210611
Online Semifinals Event 4
Complete as many repetitions as possible in 10 minutes of:
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
10 snatches
Rest 1 min
Max-rep snatches in time remaining
Weight increases after each rest period.
♀ 85-125-145-165 lb.
♂ 135-185-225-245 lb.
Post reps competed to comments.
Scaling:
Experienced athletes should maintain the format of these snatch sets but consider starting at a lighter weight. Newer athletes should treat today’s workout as a technique day and focus on sound mechanics with lighter weight.
Intermediate Option:
Complete as many repetitions as possible in 10 minutes of:
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
Max-rep snatches in time remaining
Weight increases after each rest period.
♀ 75-95-115-135 lb.
♂ 115-135-165-195 lb.
Beginner Option:
Squat snatch 3-3-3-3-3-3-3-3-3-3