Saturday 221126
Power snatch 5-5-5-5-5
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Scaling:
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 221126
Power snatch 5-5-5-5-5
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Scaling:
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Thursday 210520
Push jerk 3-3-3-3-3 reps
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Compare to 161121.
Scaling:
Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Beginner Option:
10 minutes of push jerk progression practice.
Push press 3-3-3-1-1
Wednesday 220518
Push jerk 3-3-3-3-3 reps
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Compare to 210520.
Scaling:
Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Beginner Option:
10 minutes of push jerk progression practice.
Push press 3-3-3-1-1
Monday 211018
Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps
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Compare to 200930.
Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.
Intermediate Option:
Back squat 10-8-6-4 reps
Shoulder press 10-8-6-4 reps
Deadlift 10-8-6-4 reps
Beginner Option:
Back squat 8-8-8 reps
Shoulder press 8-8-8 reps
Deadlift 8-8-8 reps
Sunday 221106
Hang squat snatch 1-1-1-1-1-1 reps
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Compare to 210514.
Scaling:
Experienced athletes should work up to a moderately heavy single before starting the working sets and increase the weight for each set. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable, potentially adding reps for more practice.
Beginner Option:
Hang squat snatch 3-3-3-3-3-3 reps