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.
Tuesday 240604
Every minute on the minute for 5 minutes complete:
5 clean and jerks (touch and go)
- Rest 1 minute.
- Increase load each minute as you are able.
Every minute on the minute for 5 minutes complete:
3 clean and jerks (touch and go)
- Rest 1 minute.
- Increase load each minute as you are able.
Every minute on the minute for 5 minutes complete:
1 clean and jerk
- Increase load each minute as you are able.
Post heaviest loads for each EMOM to comments.
Scaling:
Today’s effort is meant to challenge your barbell cycling with a heavier load. Increase the load across as many sets as possible, building to your heaviest sets of 5, 3, and 1. The sets of 5 and 3 are meant to be unbroken (touch and go). You will be limited in load based on your technical competence with the clean and jerk. Start light, dial in technique, and increase load as you develop quality movement patterns. Use the remaining time in each minute to rest and/or add load to the barbell.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
The Clean and Jerk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Johany Jutras at the North America West Semifinal by West Coast Classic.
Monday 010917
For time:
1000 meter Row
20 Clean and Jerk
1000 meter Row
Notes:
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.
Sunday 210627
For time:
Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench presses
Post time to comments.
Compare to 200707.
Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.
Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench presses
Beginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses
♀ 35 lb. ♂ 55 lb.
Thursday 220616
On a Concept2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Post time maintained at each pace to comments. Scale split times as needed. Compare to 160613.
Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.
Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible