10:00 to establish 1RM Back Squat Workout: 3 rounds: 5 Muscle Ups 9 Hang power cleans (135/95) 7 Shoulder to Overhead (135/95) 50 Double Unders -Rest until 15:00- 15 Muscle Ups 27 Hang power cleans (135/95) 21 Shoulder to Overhead (135/95) 150 Double Unders … [Read more...] about Mayhem Daily Wod – 2145
Clean
Mayhem Daily Wod – 21331
8 Dumbbell Hang Clean And Jerks (50s/35s) 10-20-30-40-50-40-30-20-10 Double Unders … [Read more...] about Mayhem Daily Wod – 21331
Friday 210326
Complete both 21.3 and 21.4 back-to-back with no rest in between. Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 minute 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 minute 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes Then, Workout 21.4 Complete the following complex for max load: 1 … [Read more...] about Friday 210326
Mayhem Daily Wod – 21322
5 sets New set every minute 5 Back Squats @ 60% +20lb (total) -into- Every 90 secs x 5 sets 1 Heavy Pause Back Squat * Build across sets - record heaviest set to score* Workout: Every 5 mins (3 sets) 10 Power Cleans (155/105) 20 SHSPU 10 Power Cleans (155/105) … [Read more...] about Mayhem Daily Wod – 21322
Tuesday 210309
7 rounds for time of: 15 GHD sit-ups 15 back extensions 10 thrusters 10 clean and jerks ♀ 95 lb. ♂ 135 lb. Post time to comments. Scaling: Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds. Newer athletes should reduce the total volume and avoid the GHD. Intermediate Option: 7 rounds for time of: 10 GHD … [Read more...] about Tuesday 210309
Wednesday 210303
27-21-15-9 reps for time of: Squat cleans Ring dips ♀ 65 lb. ♂ 95 lb. Post time to comments. Compare to 170715. … [Read more...] about Wednesday 210303
Thursday 210225
Workout 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean Jerk ♀ 110 lb. ♂ 165 lb. Post reps completed to comments. Compare to 110406. See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com. Scaled: Complete as many rounds … [Read more...] about Thursday 210225
Saturday 210220
Lorenzo For time: Run 1,000 meters Then, 5 rounds of: 15 push-ups 20 med-ball cleans 21 burpees Then, Run 1,000 meters Post time to comments. Scaling: This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for … [Read more...] about Saturday 210220
Wednesday 210217
3 rounds for time of: 5 muscle-ups 9 hang power cleans 7 push jerks 50 double-unders ♀ 105 lb. ♂ 155 lb. Post time to comments. Scaling: This workout mixes high-skill gymnastics with a significant volume of Olympic lifting. Choose modifications and loads that allow you to keep moving at high intensity. Intermediate Option: 3 rounds for time of: 3 muscle-ups 9 hang power … [Read more...] about Wednesday 210217
Saturday 210213
Laura With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb. CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons. Post rounds completed to comments. Scaling: This workout should be performed with a partner. If you’re unable to share the work with a … [Read more...] about Saturday 210213