Strength
Clean-and-Jerk (1RM C&J)
12 mins
Metcon
2 Rounds for Time
10 Deadlifts (315/225 lb)
20 Deficit Handstand Push-ups (4.5'' deficit/3" deficit)
30 Front Squats (95/65 lb)
Time Cap: 20 minutes
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Clean-and-Jerk (1RM C&J)
12 mins
Metcon
2 Rounds for Time
10 Deadlifts (315/225 lb)
20 Deficit Handstand Push-ups (4.5'' deficit/3" deficit)
30 Front Squats (95/65 lb)
Time Cap: 20 minutes
Strength
Snatch ([email protected]% )
Complete a set every 1:15
Metcon
7 min Amrap
10 Toes-to-Bars
50 Double-Unders
- rest 3 mins -
7 min Amrap
10 Strict Handstand Push-Ups
50 Double-Unders
8 Rounds for Time
6 Clean and Jerks (155/105)
6 Handstand Push-ups
26 Double Unders
13 Box Jumps (24/20)
AMRAP in 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
For Time
1 Muscle-Up
2 Power Snatches (135/95 lb)
3 Overhead Squats (135/95 lb)
4 Bar Facing Burpees
5 Box Jumps (30/24 in)
6 Strict Handstand Push-Ups
7 Toes-to-Bars
8 Hang Dumbbell Cleans (2x50/35 lb)
9 Ring Dips
10 GHD Sit-Ups
11 Pull-Ups
12(00) meter row
Strength
Snatch (Heavy 2)
12 mins
Metcon
For Time:
500 meter Run
50 Toes-to-Bars
500 meter Run
50 Handstand Push-Ups
500 meter Run
50 Toes-to-Bars
20 min Time Cap
Strength
Front Squat (5x5 @85%)
Bench Press (5x5 @85%)
Diane
21-15-9 Reps for Time
Deadlifts, 225# / 155#
Handstand Push-ups
For Time
21-15-9 Reps of:
Deadlift (225/155 lb)
Handstand Push-Ups
Then, 21-15-9 Reps of:
Deadlift (315/205 lb)
50 ft Handstand Walk
Time Cap: 9 minutes
Strength
Hang Power Clean (Heavy 4 Rep)
12 mins
Metcon
For Time (with a Partner)
Round 1
30/24 Cal. Bike Erg
30 HSPU
30 T2B
Round 2
25/20 Cal. Bike Erg
25 HSPU
25 T2B
Round 3
20/15 Cal. Bike Erg
20 HSPU
20 T2B
Strength
3 position clean (Heavy Single)
1 clean from the floor+1 clean from the hang+1 clean from the high hang
12 mins.....Squat!!
Metcon
3 Rounds for Time
500m Row
21 HSPU
9 Bar Muscle Ups