Strength
1 Power Snatch + 1 Squat Snatch + 1 OHS (5x1)
Every 1:45
Metcon
15 min Amrap
20 Wall Balls (20/14)
20 KB Swings (1.5/1)
200m Row
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
1 Power Snatch + 1 Squat Snatch + 1 OHS (5x1)
Every 1:45
Metcon
15 min Amrap
20 Wall Balls (20/14)
20 KB Swings (1.5/1)
200m Row
Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)
Metcon
For Time:
50-40-30-20-10
Wall Balls (20/14)
Cal. Bike Erg
20 min Time Cap
For Time:
30 HSPU
60 T2B
90 Wall Balls (20/14)
60 T2B
30 HSPU
Front Squat (Heavy 2)
In 10 mins work up to a Heavy 2 rep
Metcon
8 min Amrap
100 Wall Balls (20/14)
Max Reps Power Snatch (135/95)
Scored By Total reps of Power Snatch
Shoulder Press (8x2 @80%)Every 1:15
For Time:100 Wall Balls (20/14)50 Cal. Row30 Burpee Pull Ups
"Happy Birthday Jessica Hunsucker"28 min Amrap28 Wall Balls (20/14)28 Hang Power Cleans (95/65)28 Burpees
Shoulder Press (8x2 @80%)
Every 1:15
For Time:
100 Wall Balls (20/14)
50 Cal. Row
30 Burpee Pull Ups
Teams of 24000m Bike Erg150 Wall Balls (20/14)3000m Row100 Deadlifts (155/105)2000m Ski Erg150 Push Ups
Front Squat (4x10 @65%)
Every 2 mins
12 min Amrap 1-2-3-4-5. . . .
Power Snatch (135/95)
15 Wall Balls (20/14)
For time
400m Run
15 Clean and Jerks (165/110)
400m Run
30 Burpee to Bar (6in)
400m Run
45 T2B
400m
60 Wall Balls (20/14)
400m
75 KB Swings (53/35)
*25 min Time Cap*