Strength
Deficit Deadlifts (5x5 @75%)
Standing on a 2" riser
Every 2 mins
Metcon
12 min Amrap
3-6-9-12. . . .
Box Jump Overs (30/24)
Dumbbell Snatch (75/50)
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
Deficit Deadlifts (5x5 @75%)
Standing on a 2" riser
Every 2 mins
Metcon
12 min Amrap
3-6-9-12. . . .
Box Jump Overs (30/24)
Dumbbell Snatch (75/50)
Strength
Deficit Deadlifts (8x2 @87.5%)
Standing on a 2" riser12 mins
Metcon
10 min Amrap
200/175m Row
20/15 Push Ups
-Rest 3 minutes-
10 min Amrap
20/15 Cal. Assault Bike
20 GHD's
Metcon
For Time:
21 Power Snatch (95/65)
1500m Bike Erg
42 OVHS (95/65)
1500m Bike Erg
63 Deadlifts (95/65)
1500m Bike Erg
Strength
Alternating Single Arm Dumbbell Bench
Alternating Single Arm Dumbbell Bent Over Row
Strength
Deficit Deadlifts (7x3 @82.5%)
Standing on a 2" riser12 mins
Metcon
For Time (with a Partner)
80 Cal. Assault Bike
120 Wall Balls (20/14)
60 Cal. AB
100 Wall Balls
40 Cal. AB
80 Wall Balls
Strength
Deficit Deadlifts
6x4 @77.5%
Standing on a 2" riser12 mins
Metcon
15 min Amrap
12 Power Cleans (95/65)
12 Box Jump Overs (24/20)
12 Push Ups
Strength
Deficit Deadlifts (5x5 @75%)
Standing on a 2" riser12 mins
Metcon
For Time (with a Partner)
1 Mile Sled Push (45/25)
Strength
Deficit Deadlifts
(7x1 @82.5%-87.5%)
Standing on a 2" riser
Metcon
For Time:
40/30 Cal. Assault Bike
200m Sand Bag Carry (150/100)
40/30 Cal. Assault Bike
Strength
Deficit Deadlifts (3x3 @70%, 3x2 @75%, 3x1 @80%)
Standing on a 2" riser
Time Cap: 12 mins
Metcon
5 Rounds for time (with a Partner)
5 rds (Each)
21/15 Cal. AB
12 Bar Facing Burpees
* 1:1 Record each round
Strength
Deficit Deadlifts (7x2 @75%)
Standing on a 2" riser
Every 1:15
Metcon
8 min Amrap
45 thrusters (95/65)
45 toes-to-bars
45 cleans, (95/65)
45 chest-to-bar pull-ups
Strength
Power Clean + Front Squat (5 x 2PC+3FS)
5 sets
2 Power Cleans + 3 Front Squats
Metcon
3 rounds of time of:
15 Deadlifts (225/155)
35 Overhead squats (75/55)
90 Double-unders
Time cap: 15 minutes