Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)
Metcon
For Time:
21-15-9
DB Ground to Overhead (50s/35s)
Burpee to Bar (6in)
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
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Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)
Metcon
For Time:
21-15-9
DB Ground to Overhead (50s/35s)
Burpee to Bar (6in)
5 Rounds for Time (with a Partner)
60 Cal. Assault Bike
40 Burpee Box Jump Overs (24/20)
20 Power Snatch (155/105)
Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)
Metcon
10 min Amrap
40 Double-Unders
10 Burpee To Bar
For Time (Teams of 2)
5k Bike Erg
100 Power Cleans (135/95)
50 Syncro Bar Facing Burpee
Time Cap: 25 minutes
Strength
Front Squat (3x10 (60-70%))
Every 2 mins
Metcon
8 min Amrap
10/8 Cal. Bike
10 Burpees
Shoulder Press (Heavy 1)
In 10 mins work up to a Heavy 1 rep
For Time:
18-15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees
Complete 3 Rounds
For Time:
40/30 Cal. Bike Erg
30 T2B
20 Burpee Box Jump Over (24/20) *
rest 5 mins b/t rds
* Box Jump Overs are regional standards (Hands can touch the box ) *
AMRAP in 20 minutes
7 Muscle Ups
4 Squat Snatch (185/125)
18 Burpee Box Jumps Overs (40/30)
- Happy 4th of July -
Front Squat (Heavy 3)
In 10 mins work up to a Heavy 3 rep
For Time:
100 Power Cleans (135/95)
Every min on the minute perform 5 Bar facing Burpees until completion
20 min Time Cap
Shoulder Press (8x2 @80%)Every 1:15
For Time:100 Wall Balls (20/14)50 Cal. Row30 Burpee Pull Ups