Strength
Bench Press (5x1 @85%)
Every 1:45
Metcon
For Time:
30/24 Cal. Ski
50 Push Up
30 Dumbbell Snatch (75/50)
50 Push Up
30/24 Cal. Ski
* 20 min Time Cap *
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Bench Press (5x1 @85%)
Every 1:45
Metcon
For Time:
30/24 Cal. Ski
50 Push Up
30 Dumbbell Snatch (75/50)
50 Push Up
30/24 Cal. Ski
* 20 min Time Cap *
Strength
Shoulder Press (5x1 @82.5%)
Every 1:15
Metcon
20 min Amrap
30/20 Cal. Standing Bike
30 Push Ups
Strength
Deadlift (5x3 @77.5%)
Every 2 mins
"Cindy"
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Strength
Front Squat (5x5 @70%)
Every 2 mins
Metcon
4 Rounds for Time
20/15 cal ski
20 GHD Sit Up
20/15 Deficit Push Ups (4in/2in)
20 min Time Cap
For Time
150/120 Cal. Assault Bike
Every 2 mins, perform:
10 Pull Ups
15 Push Ups
20 Air Squats
Continue until the amount of calories is complete
Strength
Shoulder Press (5x3 @ 70%-80%)
Every 1:30
"JT"
21-15-9 Reps for Time
HSPU
Ring Dip
Push Up
AMRAP in 15 minutes
15 Deadlifts (135/95)
15 Push-Ups
15 GHD's
Strength
Back Squat (5x5 @65%-75%)
Every 1:30, No Bands
Metcon
20 min Amrap (with a Partner)
21 Push-Ups
15 Cal. Ski
9 Toes-to-Bars
Partner 1 completes 1 round then Partner 2 goes. Continue alternating rounds for 20mins.
Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)
Metcon
For Time:
100 T2B
Perform 15 Push Ups every time you break