Monday 020520
Clean and Jerk 5-5-5-5-5-5-5, reps
Notes:
1. 60 Seconds rest between sets.
2. Use Push-Jerk instead of Split Jerk.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 020520
Clean and Jerk 5-5-5-5-5-5-5, reps
Notes:
1. 60 Seconds rest between sets.
2. Use Push-Jerk instead of Split Jerk.
Friday 181005
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
There is no rest between rounds.
Men: 155 lb.
Women: 105 lb.
Scroll for scaling options.
Post total reps to comments.
Related:
• The Power Clean
Sunday 200322
On a 15-minute running clock, for max reps:
5 rounds of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of push-ups, rest 10 seconds
Then, 5 rounds of:
20 seconds of squat cleans, rest 10 seconds
20 seconds of pull-ups, rest 10 seconds
Then, 5 rounds of:
20 seconds of hang power snatches, rest 10 seconds
20 seconds of sit-ups, rest 10 seconds
♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch
♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch
Tuesday 200804
4 x 4-minute rounds, for max calories/reps of:
Bike for 20 seconds, rest 10 seconds
Burpee for 20 seconds, rest 10 seconds
Row for 20 seconds, rest 40 seconds
Row for 20 seconds, rest 10 seconds
Burpee for 20 seconds, rest 10 seconds
Bike for 20 seconds, rest 40 seconds
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.