Metcon
For Time:
30 Clean and Jerks (135/95)
* Every time the bar is dropped perform 100 Double Unders *
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm , Alternate arms each rep.
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Metcon
For Time:
30 Clean and Jerks (135/95)
* Every time the bar is dropped perform 100 Double Unders *
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
Single Arm , Alternate arms each rep.
Metcon
For time:
30 Power Snatch (135/95)
30 Strict HSPU
Time Cap: 6 min
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
10 mins
Strength
Bench Press (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.
Metcon
For Time:
27-21-15-9
Cal. Ski
T2B
Strength
Bench Press (1 Rep Max)
10 mins
Metcon
7 Rounds for Time
11 OVHS (95/65)
11 T2B
15 min Time Cap
Strength
Bench Press (3x10 @70%)
Every 2:30
Metcon
For Time (Teams of 2)
2k Row
100 Pull Ups
150 Push Ups
200 Syncro Air Squats
* 30 min Time Cap *
Strength
Bench Press (5x1 @85%)
Every 1:45
Metcon
For Time:
30/24 Cal. Ski
50 Push Up
30 Dumbbell Snatch (75/50)
50 Push Up
30/24 Cal. Ski
* 20 min Time Cap *
Strength
Bench Press (5x3 @80%)
Every 1:45
Metcon
For Time:
30/20 Cal. Bike erg
50 Pull Ups
30/20 Cal. Bike erg
35 Pull Ups
30/20 Cal. Bike erg
20 Pull Ups
30/20 Cal. Bike erg
Strength
Bench Press (5x5 @77.5%)
Every 2 mins
Metcon
4 rounds for Reps
2 mins Max Cal. Bike
2 mins Max KB Swings (1.5/1)
- rest 1 min -
Strength
Bench Press (5x1 @82.5%)
Every 1:15
Metcon
For Time (with a Partner)
2000m Row
50 Squat Cleans (205/135)
Strength
Bench Press (5x3 @77.5%)
Every 1:30
Metcon
For Time (with a Partner)
100-80-60-40-20
Cal. Assault Bike
GHD’s