Strength
Deadlift (5x5 @75%)
Every 2 mins
Metcon
For Time
4 sets
25/20 Cal Ski
10 Squat Clean
- Rest 3:00 b/t -
- 5 min time cap per round -
Set 1- 155/105
Set 2- 185/125
Set 3- 205/135
Set 4- 225/145
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 (5x5 @75%)
Every 2 mins
Metcon
For Time
4 sets
25/20 Cal Ski
10 Squat Clean
- Rest 3:00 b/t -
- 5 min time cap per round -
Set 1- 155/105
Set 2- 185/125
Set 3- 205/135
Set 4- 225/145
Strength
Bench Press (5x1 @80%)
Every 1:15
Metcon (Time)
Ski Erg
10x500m
1:00 b/t
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
Strength
Deadlift (5 RM)
10 mins
Metcon
Teams of 2 for Time
3rds
2000m Ski
- Switch every 200m -
* Rest 2 mins b/t rds *
Strength
Bench Press (1 RM)
10 mins
Metcon
For Time:
1000m Row
1000m Ski
2000m Bike Erg
For Time
3 rounds
21 Assault Bike
15 Deadlift 225/155
9 Bar Muscle Up (Scale to Burpee Pull Up)
Rest 10:00
3 rounds
21 Cal Ski
15 weighted GHD (15/10)
9 Power Snatch 135/95
*10:00 Time Cap for both workouts *
5 Rounds for Time 500m Run 500m Ski
Every 10 mins (3 rds) in 30 minutes
500m Row
500m Ski
1000m Bike Erg
Strength
6 Power Snatch Every min for 10 minutes
Choose and weight you can touch and go comfortably with.
Metcon
Every min for 10 minutes
200/175m Ski
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.