Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight
Metcon
3 Rounds for Time
21 T2B
15 Burpee to Bar
9 Thrusters (135/95)
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight
Metcon
3 Rounds for Time
21 T2B
15 Burpee to Bar
9 Thrusters (135/95)
7 Rounds for Time
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
Strength
Push Jerk (1 Rep Max)
10 mins
Metcon
For Time:
30 Thrusters (95/65)
30 Cal. Row
20 Thrusters (115/80)
20 Cal. Row
10 Thrusters (135/95)
10 Cal. Row
For Time
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Strength
3 position snatch (5x1)
1 snatch from the floor+1 snatch from the hang+1 snatch from the high hang
Metcon
For Time:
30-20-10
GHD's
Thrusters (95/65)
Strength
Deficit Deadlifts (7x2 @75%)
Standing on a 2" riser
Every 1:15
Metcon
8 min Amrap
45 thrusters (95/65)
45 toes-to-bars
45 cleans, (95/65)
45 chest-to-bar pull-ups
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
Deadlift (3x10 @70%)
Every 2:30
Metcon
4 Rounds for Time
100 Double-Unders
15 Thrusters (95/65)
25 GHD's
*20 min Time Cap*
Strength
Deadlift (5x5 @77.5%)
Every 2 mins
Metcon
For Time
10 Thruster (115/75)
500m row
10 Thruster (115/75)
500m row
10 Thruster (115/75)
Rest 5:00
10 Muscle Up
500m row
10 Muscle Up
500m row
10 Muscle Up
Tommy V
For Time
21 Thrusters, 115#
12 Rope Climbs, 15'
15 Thrusters, 115#
9 Rope Climbs, 15'
9 Thrusters, 115#
6 Rope Climbs, 15'