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
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Gymnastics
10 min Practice:
Muscle Ups
Metcon
17 min Amrap (with a Partner)
30 Yard Sled Push (4x45/3x45)
15 T2B
Strength
Bench Press (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.
Metcon
For Time:
27-21-15-9
Cal. Ski
T2B
Strength
Bench Press (1 Rep Max)
10 mins
Metcon
7 Rounds for Time
11 OVHS (95/65)
11 T2B
15 min Time Cap
Strength
Front Squat (5x1 @85%)
Every 1:15
Metcon
2 Rounds for time
24-21-18
Overhead Squats (95/65)
Toes-to-Bars
- rest 3 mins -
24-21-18
Burpee Over Bar
GHD's
- 8 min Time Cap per set -
Strength
Shoulder Press (5x3 @80%)
Every 1:45
Metcon
12 min Amrap
60 Double-Unders
15 Toes-to-Bars
15 Dumbbell Squats (50s/35s)
Strength
Front Squat (5x3 @75%)
Every 90 secs
Metcon
For Time
50 GHD Sit Up
50 HSPU
50 Toes to Bar
Rest 5:00
50 Toes to Bar
50 HSPU
50 GHD Sit Up
12 min Time Cap (each)
Strength
Deadlift (5x5 @70%)
Every 2 mins
Metcon
3 Rounds for time
200m run
15 toes to bar
200m run
15 toes to bar
200m run
15 toes to bar
200m run
Rest 3:00 b/t sets
Strength
Deadlift (3 RM)
10 mins
Metcon
15 min Amrap
12 Front Squats (135/95)
12 HSPU
12 T2B
For Time (with a Partner)
120 Cal. Bike Erg
120 GHD's
100 Cal. Bike Erg
100 HSPU
80 Cal. Bike Erg
80 T2B
60 Cal. Bike Erg
60 Burpee Box Jump Overs (30/24)
40 Cal. Bike Erg
40 Bar Muscle Ups