Strength
Deadlift (6x4 @80%)
Shoulder Press (6x4 @80%)
Metcon
16 min Amrap
400m Run
8 Sang Bag Cleans (150/100)
8 Sand Bag Squats (150/100)
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Strength
Deadlift (6x4 @80%)
Shoulder Press (6x4 @80%)
Metcon
16 min Amrap
400m Run
8 Sang Bag Cleans (150/100)
8 Sand Bag Squats (150/100)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
For Time:
1000m Run
10 Squat Cleans (225/155)
800m Run
8 Squat Cleans
600m Run
6 Squat Cleans
400m Run
4 Squat Cleans
200m Run
2 Squat Cleans
Strength
Squat Clean and Jerk (Heavy Double)
12 mins to work up to a heavy 2 rep.
Metcon
10 min Amrap
200m Run
10 Bar Facing Burpees
3 Rounds for Time
8oom Run
7 Rope Climbs
28 Push-Ups
Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight
Metcon
15 min Amrap
200m Run
5-10-15-20 -25 . . .
15 GHD's
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)
Front Squat (5x5)
Every 2 mins, add weight each set
Metcon
2 Rounds for Time
400m run
60 Wall Ball (20/14)
400m run
40 Pull Ups
AMRAP in 20 minutes
400m Run
50 Air Squats