Strength
Squat Clean and Jerk (Heavy Double)
12 mins to work up to a heavy 2 rep.
Metcon
10 min Amrap
200m Run
10 Bar Facing Burpees
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Squat Clean and Jerk (Heavy Double)
12 mins to work up to a heavy 2 rep.
Metcon
10 min Amrap
200m Run
10 Bar Facing Burpees
Strength
Squat Clean and Jerk (10x1@80% - 87.5%)
Add weight or stay the same. Stay within the 80-87% range
15 mins
Metcon
10 min Amrap
20/15 Cal. Assault Bike
25 Air Squats
Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight
Metcon
12 min Amrap
12 HSPU
12 DB Snatches (70/50)
Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight
Metcon
15 min Amrap
200m Run
5-10-15-20 -25 . . .
15 GHD's
Strength
Bench Press (5x5)
Every 2 mins, Add weight each set
Metcon (Weight)
12 min Amrap
500m Bike Erg
30 Yard Sled Push (45/25)
*Every round add 1 plate
Men - 45lb plate Women - 25lb
20-Minute AMRAP of:
9 Deadlifts, 245#
8 Muscle-ups
9 Squat Cleans, 155#
AMRAP in 20 minutes
400m Run
50 Air Squats
Strength
Deadlift (1 Rep Max)
Double overhand grip
Metcon
15 min Amrap
50 Double Unders
15 T2B
10 Burpee to Bar
Metcon
20 min Amrap (with a Partner)
Partner 1 :
400m Run
Partner 2:
Amrap
6 Power Snatch (135/95)
12 OVHS (135/95)
18 T2B
Switch when partner returns from the run (cont. where partner left off). Scored by total rds completed of PS ,OVHS, T2B.
Strength
5x10
Dumbbell Bench Single Arm
Bent Over Row , Single Arm Dumbbell
Strength
Deadlift (1 Rep Max)
10 mins
Metcon
15 min Amrap
30 Yard Sled Push (3x45/2x45)
10-15-20-25-30. . .
Pull Ups