Strength
Deadlift (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.
Metcon
4 Rounds for Time
400m run
10 SandBag Clean 150/100#
- 18 min Time Cap -
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Deadlift (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.
Metcon
4 Rounds for Time
400m run
10 SandBag Clean 150/100#
- 18 min Time Cap -
Strength
Front Squat (1 Rep Max)
If you Max out last week then work up to 90-95% of 1RM.
DT
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Strength
Deadlift (1 Rep Max)
10 mins
Metcon
For Time (in Teams of 2)
1000m Run
100 KB Swings (70/53)
1000m Run
Strength
Deadlift (3x10 @70%)
Every 2:30
Metcon
4 Rounds for Time
100 Double-Unders
15 Thrusters (95/65)
25 GHD's
*20 min Time Cap*
Strength
Deadlift (5x1 @85%)
Every 1:15
Metcon
For Time
"Amanda"
9-7-5
Muscle Up
Squat Snatch (135/95)
Then,
Work to Heavy Squat Snatch with remaining time
Time Cap: 15 minutes
Strength
Deadlift (5x3 @80%)
Every 1:45
Metcon
6 Rounds for time
Teams of 2 (6 rds each)
15/12 Cal. Assault Bike
30 Yard Sled Push (4x45/3x45)
Barraza
18 Minute AMRAP of:
200m Run
9 Deadlifts, 275#
6 Burpee Bar Muscle-ups
Strength
Deadlift (5x5 @77.5%)
Every 2 mins
Metcon
For Time
10 Thruster (115/75)
500m row
10 Thruster (115/75)
500m row
10 Thruster (115/75)
Rest 5:00
10 Muscle Up
500m row
10 Muscle Up
500m row
10 Muscle Up
Strength
Deadlift (5x1 @82.5%)
Every 2 mins
Metcon
4 Rounds for Time
25 Push Press (75/55)
15 Bar Facing Burpee
25 GHD Sit Up
Strength
Deadlift (5x3 @77.5%)
Every 2 mins
"Cindy"
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats