Monday 210524

For time:

50 dumbbell snatches

5 rope climbs

40 dumbbell snatches

4 rope climbs

30 dumbbell snatches

3 rope climbs

20 dumbbell snatches

2 rope climbs

10 dumbbell snatches

1 rope climb

♀ 45-lb. DB, 15-ft. rope

♂ 70-lb. DB, 15-ft. rope

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Compare to 150323.



Scaling:

Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.

Intermediate Option:

For time:

50 dumbbell snatches

5 rope climbs

40 dumbbell snatches

4 rope climbs

30 dumbbell snatches

3 rope climbs

20 dumbbell snatches

2 rope climbs

10 dumbbell snatches

1 rope climb

♀ 25-lb. DB, 15-ft. rope

♂ 40-lb. DB, 15-ft. rope

Beginner Option:

For time:

40 dumbbell snatches

4 rope climbs, lying to standing

30 dumbbell snatches

3 rope climbs, lying to standing

20 dumbbell snatches

2 rope climbs, lying to standing

10 dumbbell snatches

1 rope climb, lying to standing

♀ 10-lb. DB

♂ 15-lb. DB

Mayhem Daily Wod - 21523

      Mayhem 60

2 Sets (1 Set every 7:00)
6/4 Muscle Ups
6 Power Snatches (135/95)
6/4 Bar Muscle Ups
6 Power Clean and Jerks (135/95)
*All Reps must be unbroken
-Rest as needed b/t sets-

 
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Sunday 210523

21-18-15-12-9-6-3 reps for time of:

Triple-unders

Echo Bike (calories)

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Compare to 180416.



Scaling:

This couplet pairs a high-skill, explosive, and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option:

21-18-15-12-9-6-3 reps for time of:

Double-unders *

Bike (calories)

*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option:

For time:

45 single-unders

15-cal. bike

36 single-unders

12-cal. bike

27 single-unders

9-cal. bike

18 single-unders

6-cal. bike

9 single-unders

3-cal. bike

Mayhem Daily Wod - 21522

      What's Rich Doing

500m Row
100’ Handstand Walk
50 GHD Sit Up
100’ Handstand Walk
50 GHD Sit Up
100’ Handstand Walk
500m Row

 

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Mayhem Daily Wod - 21521

      MAC

10 Sets
2 Min moderate w/:15sec Rest
No add'l rest b/t sets
*Score is total meters accumulated during 10 sets

 

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Friday 210521

PairUP ThrowDOWN

For time, with a partner:

30 syncro deadlifts

30 syncro bar facing burpees

400 m run

20 syncro deadlifts

20 syncro bar-facing burpees

400 m Run

10 syncro deadlifts

10 syncro bar-facing burpees

400 m run

Rest 5 minutes, then:

10 syncro thrusters

10 syncro pull-ups

400 m run

20 syncro thrusters

20 syncro pull-ups

400 m run

30 syncro thrusters,

30 pull-ups

400 run

Time cap: 35 minutes

♀ 125-lb. deadlifts, 55-lb. thrusters

♂ 185-lb. deadlifts, 75-lb. thrusters

Post time to comments and/or register for the 2021 CrossFit PairUP ThrowDOWN and log your score there.

Workout Variations

Rx’d

(54 and under)

Women 125-lb. deadlift, 55-lb. thruster

Men 185-lb. deadlift, 75-lb. thruster

(55 and up)

Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled

(54 and under)

Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

(55 and up)

Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Mayhem Daily Wod - 21520

      M30

EMOM x 20 Minutes
Min 1: 20 Glute Bridges
Min 2: 50 Line Hops/Jumping Jacks
Min 3: Max Reps Mountain Climbers
Min 4: Rest

 
"Assassin Minimal":
EMOM x 20 Minutes
Min 1: 20 Double Dumbbell Deadlifts (50s/35s)
Min 2: 50 Double Unders
Min 3: Max Reps Double Dumbbell Shoulder to Overhead (50s/35s)
Min 4: Rest



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Thursday 210520

Push jerk 3-3-3-3-3 reps

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Compare to 161121.



Scaling:

Newer athletes may benefit from practicing progressions to understand the timing of the movement. For more instruction, review “The Power of Progression, Part 1: Push Jerk.” Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Beginner Option:

10 minutes of push jerk progression practice.

Push press 3-3-3-1-1

Mayhem Daily Wod - 21519

      Compete

2 Sets
3 Rounds
150’ Farmer Carry (100s/70s)
25 GHD Sit Ups
25 Wall Balls (30/20)
-Rest 5:00  b/t sets-

 

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Wednesday 210519

50-40-30-20-10 reps for time of:

Kettlebell swings

Sit-ups

♀ 16-kg KB ♂ 24-kg KB

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Compare to 171124.



Scaling:

Deconditioned athletes should reduce the overall volume and select a load for the kettlebell that allows you to complete the first round in 2-3 sets. Experienced athletes should strive to complete all sets unbroken. If you are unable to complete the set of 50 swings in 3 sets or less while maintaining consistent technique, consider reducing the load for the remainder of the workout.

Beginner Option:

40-30-20-10 reps for time of:

Kettlebell swings

Sit-ups

♀ 8-kg KB ♂ 12-kg KB