Strength
Hang Power Snatches (Heavy 2)
12 mins
Metcon
AMRAP in 18 minutes
60 Double-Unders
250 meter Row
20 Wall Ball Shots (20/14 lb)
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
Hang Power Snatches (Heavy 2)
12 mins
Metcon
AMRAP in 18 minutes
60 Double-Unders
250 meter Row
20 Wall Ball Shots (20/14 lb)
3 Rounds for calories (in teams of 3)
10 Mins Amrap
Max Cal. Row
- into -
10 min Amrap
Max Cal. Ski
- into -
10 min Amrap
Max Cal. Assault Bike
Strength
Deadlift (6x4 @80%)
Shoulder Press (6x4 @80%)
Metcon
16 min Amrap
400m Run
8 Sang Bag Cleans (150/100)
8 Sand Bag Squats (150/100)
AMRAP in 20 minutes
4 Dumbbell Thrusters (2x50/35 lb)
6 Toes-to-Bar
24 Double-Unders
Strength
Front Squat (6x3 @80%)
Bench Press (6x3 @80%)
Metcon
Teams of 2
30 min Max Cal. Assault Bike
Strength
Deadlift (6x3 @80%)
Shoulder Press (6x3 @80%)
Metcon
15 min Amrap
15/12 Cal. Bike Erg
50 Double Unders
15 KB Swings (70/53)
Strength
Deadlift (6x2 @80%)
Shoulder Press (6x2 @80%)
Metcon
5 min Amrap
Max Distance Sled Push (45/25)
- Rest 5 Minutes-
Metcon
5 min Amrap
Max Cal. Standing Bike Erg
AMRAP (with a Partner) in 31 minutes
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"
Partner 2:
400m Run with sandbag, 45# / 25#
AMRAP in 23 minutes
10 min Amrap
50 Double Unders
10 Burpee Pull Ups
Rest 3 minutes
10 min Amrap
15 GHD's
10 D-Ball Slams (50/30)
Strength
Squat Clean and Jerk (Heavy Single)
12 mins to work up to a heavy 1 rep.
Metcon
15 min Amrap
15/12 Cal. Ski
15 Front Squats (95/65)
15 HSPU