Metcon:
2 Rounds for Time
21-15-9
Toes to Bar
Lateral Burpee over Bar
Push Press 95/65
Rest 5:00 or 1:1
* 6 min Time Cap for each round *
Strength:
Front Squat (6x6)
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Metcon:
2 Rounds for Time
21-15-9
Toes to Bar
Lateral Burpee over Bar
Push Press 95/65
Rest 5:00 or 1:1
* 6 min Time Cap for each round *
Strength:
Front Squat (6x6)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb.
Strength
Snatch Push Press + OVHS (5x 3 Snatch Push Press + 2 OVHS)
Rest 12 minutes
Metcon
AMRAP (in teams of 3) in 15 mins
15 Yard Sled Push (4x45/3x45)
15 Air Squats
Strength
Push Press (10x2)
Every min 2 Push press (10mins). Choose a weight you can maintain good form
Metcon (Time)
Teams of 3 (1:2)
5 rds each
20 Cal. Row
30 Yard Sled Push (4x45/3x45)
*Partner 1 goes through a 1 rd then partner 2 follows. Continue through until all 3 partners complete 5 rds.
Push Press (10x3)
Every min 3 Push press (10mins)
Choose a weight you can maintain good form
For Time:
27-21-15-9
Deadlifts (225/155)
Push Ups