Thursday 170216
Behind-the-neck jerk 1-1-1-1-1-1 reps
Push jerk 10-8-6-4-2 reps
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 170216
Behind-the-neck jerk 1-1-1-1-1-1 reps
Push jerk 10-8-6-4-2 reps
Mayhem Daily Wod - 21714
MBS:
3 Jerk Balance + 3 Behind the neck Jerk + 3 Behind the neck press in split x 3 sets.
*Keep this light. Technique work.
Clean High Pull + Power Clean to 2" Squat + Power Clean to Parallel + Clean + Jerk 3x5
1 Clean high Pull + 1 Power Clean to 2” Squat + 1 Power Clean to Parallel + 1 Clean + 1 Jerk x 3 sets @ 75-80% 1 RM Clean and jerk.
Clean and Jerk
Clean and Jerk: Build to a heavy single in 10 minutes.
Deficit Clean Pull 5x3
3 Deficit Clean Pull x5 sets @ 95% 1RM Clean.
*In between sets perform a 100m sled pull.
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Sunday 211212
Half Chelsea
Every minute on the minute for 15 minutes perform:
10 pull-ups
15 push-ups
20 squats
If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete.
Post results to comments.
Scaling:
If you are unable to complete a round in 50 seconds or less when fresh, reduce the reps.
Intermediate Option:
Every minute on the minute for 15 minutes perform:
7 pull-ups
12 push-ups
18 squats
If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete.
Beginner Option:
Every minute on the minute for 10 minutes perform:
3 ring rows
6 elevated push-ups
9 squats
If you fall behind the clock, keep going for 10 minutes and see how many rounds you can complete.
Friday 221223
Behind-the-neck jerk 1-1-1-1-1-1 reps
Push jerk 10-8-6-4-2 reps
Post loads to comments.
Compare to 170216.
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Scaling:
Today we begin with heavy max-effort jerks, followed by strength stamina work. Most athletes should be able to perform the lifts. Experienced and newer athletes should focus on consistent foot work for both movements.
Sunday 230430
Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.
♀ 105 lb ♂ 155 lb
Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.
Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.
♀ 95 lb ♂ 135 lb
Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats
Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.
♀ 22 lb ♂ 35 lb