Strength
Squat Clean and Jerk (10x1@80% - 87.5%)
Add weight or stay the same. Stay within the 80-87% range
15 mins
Metcon
10 min Amrap
20/15 Cal. Assault Bike
25 Air Squats
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Squat Clean and Jerk (10x1@80% - 87.5%)
Add weight or stay the same. Stay within the 80-87% range
15 mins
Metcon
10 min Amrap
20/15 Cal. Assault Bike
25 Air Squats
Strength
Squat Clean and Jerk (3x1 @ 85%)
4 sets
1 SC + 1 Jerk @77.5%
1 SC + 1 Jerk @82.5%
1 SC + 1 Jerk @87.5%
* Every 3 mins complete 1 set *
Metcon
4 Rounds for Time
100 Double Unders
25 T2B
*15 min Time Cap*
Strength
Squat Clean and Jerk (3x1 @ 85%)
3 sets
3 SC + 1 Jerk @75%
2 SC + 1 Jerk @80%
1 SC + 1 Jerk @85%
* Every 5 mins complete 1 set *
Metcon
3 Rounds for Time
30 Dumbbell Snatch (50/35)
30 Box Jump Overs (24/20)
*15 min Time Cap*
Strength
Squat Clean and Jerk (10x1 )
Every min, start light and add weight each lift for 10 sets.
Metcon
4 Rounds for Time
400m Run
25 Front Squats (95/65)
Strength
Squat Clean and Jerk (5x1)
5 sets
2 Squat Cleans + 1 Jerk
* Work up to a moderate weight *
Metcon
For Time:
100/80 Cal. Row
1000m Run (Assault Runner)
Strength
Push Jerk (1 Rep Max)
10 mins
Metcon
For Time:
30 Thrusters (95/65)
30 Cal. Row
20 Thrusters (115/80)
20 Cal. Row
10 Thrusters (135/95)
10 Cal. Row
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24"
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint
Strength
Split Jerk (1 Rep Max)
10 mins
Metcon
For Time:
10-9-8-7-6-5-4-3-2-1
Kettle Bell Swings (70/53)
Goblet Squats (70/53)
Every time you break perform 10 Burpees over Kettlebell.
Strength
Split Jerk (5x 3 FS+1 Jerk)
5 sets
3 Front Squats + 1 Split Jerk
(Moderate Weight)
Metcon
For Time:
50-40-30-20-10
Air Squats
100ft Lunge walk after each set
Strength
Split Jerk (5x 3 FS+1 Jerk)
5 sets
3 Front Squats + 1 Split Jerk
(Moderate Weight)
Metcon
For Time:
80 Yard Lunge Walk (50/30)
80 T2B
80 Yard Lunge Walk (50/30)
*Lunge walk is with a sand ball