Gymnastics
10 min Practice:
HSPU
Metcon
5 Rounds for Time
21 Cal. Row
15 Power Snatch (75/55)
Wod Type: For TimeMayhem Daily Wods
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Gymnastics
10 min Practice:
HSPU
Metcon
5 Rounds for Time
21 Cal. Row
15 Power Snatch (75/55)
3 Rounds for Time
10 Thruster (165/110)
10 Muscle Up
10 Power Snatch (165/110)
10 Muscle Up
Rest 3:00 b/t
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
Deadlift (5x1 @85%)
Every 1:15
Metcon
For Time
"Amanda"
9-7-5
Muscle Up
Squat Snatch (135/95)
Then,
Work to Heavy Squat Snatch with remaining time
Time Cap: 15 minutes
Strength
Front Squat (5x1 @82.5%)
Every 1:15
Metcon
4 Rounds for time
63 Double-Under
21/18 Cal Ski
7 Power Snatch (135/95)
* 3 min time cap per round *
Randy
For Time:
75 Power Snatches, 75#
Strength
Front Squat (5x5 @75%)
Every 2 mins
Metcon
For Time:
15 Power Snatch (135/95 lb)
150 Double Under
50 GHD Sit Up
150 Double Under
15 Power Snatch (135/95 lb)
20 min Time Cap
Strength
Bench Press (5 RM)
10 mins
Metcon
2 Rounds for time
21-15-9
Power Snatch 115/75
Lateral Burpee over Bar
rest 3:00
9-15-21
Lateral Burpee over bar
Power Snatch 115/75
7 min Time Cap (each)
Strength
Front Squat (3 RM)
10 mins
Metcon
For Time:
15-12-9-6-3
Double Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)
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 *