Strength
Shoulder Press ([email protected]%)
Every 1:30
Metcon
For Time
500 meter Row
20 Lateral Burpee Over Rower
10 Thrusters (115/75)
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
Shoulder Press ([email protected]%)
Every 1:30
Metcon
For Time
500 meter Row
20 Lateral Burpee Over Rower
10 Thrusters (115/75)
Strength
Bench Press (5x3 @75%)
Every 90 secs
Metcon
For Time (with a Partner)
Partner 1 - 2000m Row
Partner 2 - 20 Thrusters (95/65)
- Switch when 20 thrusters are complete, continue to alternate until 2000m is obtained. -
3 Rounds for Time
"Fran "
21-15-9
Thrusters 95/65
Pull Ups
*start second set at 12:00
*scale weight and reps to finish sub 4:00
For Time
18-15-12-9-6-3 reps of:
Thrusters (75/55)
Power snatches (75/55)
Toes-to-Bars
Strength
Back Squat (5x1 @85%-95%)
Every 1:30
Metcon
12 min Amrap
16 DB Thrusters (50s/35s)
24 GHD’s
27-21-15-9 Reps for Time
Dumbbell Thrusters (50/35 lb)
4-3-2-1 Rope Climps (15 ft)
Strength
Thruster (7x1)
Time Cap: 12 mins
Metcon
AMRAP in 10 minutes of:
20 Toes-to-Bars
20 Push-Ups
"Fran"21-15-9 Thrusters, 95# / 65#Pull-ups
For Time: 21-18-15-12-9-6-3 Thrusters (95/65) GHD's
For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
M 155 lb. | F 105 lb.
Time cap: 7 minutes