Strength
Shoulder Press (5x3 @ 70%-80%)
Every 1:30... No Bands
Metcon
14 min Amrap
12/10 Cal. Assault Bike
3-6-9-12-15-18. . . .
HSPU
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
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Strength
Shoulder Press (5x3 @ 70%-80%)
Every 1:30... No Bands
Metcon
14 min Amrap
12/10 Cal. Assault Bike
3-6-9-12-15-18. . . .
HSPU
Strength
Back Squat (5x5 @65%-75%)
Every 1:30, No Bands
Metcon
20 min Amrap (with a Partner)
21 Push-Ups
15 Cal. Ski
9 Toes-to-Bars
Partner 1 completes 1 round then Partner 2 goes. Continue alternating rounds for 20mins.
Strength
Shoulder Press (5x5 @ 65%-75%)
Every 1:30... No Bands
Metcon
AMRAP in 20 minutes of:
1 min Standing Cal. Bike Erg at 10/8 damper
1 min DB Snatch (50/35)
1 min Burpees
1 min Double-Unders
1 min Rest
Scored by total reps
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
Back Squat (5x5 @40-50%)
Banded (Light resistance)
Metcon
Every 3 mins (8 rds)
30 secs. Max Cal. Assault Bike
2:30 Rest
* record total calories in 30 secs for all 8 rds *
Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)
Metcon
10 min Amrap
10/8 Cal. Bike Erg
4-8-12-16-20 . . .
Air Squats
Strength
Thruster (7x1)
Time Cap: 12 mins
Metcon
AMRAP in 10 minutes of:
20 Toes-to-Bars
20 Push-Ups
Strength
Snatch Push Press + OVHS (5x 3 Snatch Push Press + 2 OVHS)
Rest 12 minutes
Metcon
AMRAP (in teams of 3) in 15 mins
15 Yard Sled Push (4x45/3x45)
15 Air Squats
Strength
Back Squat (5x5 @40-50%)
Banded (Light resistance)
Metcon
10 min Amrap
40 Double-Unders
10 Burpee To Bar
Strength
Front Squat (3x10 (60-70%))
Every 2 mins
Metcon
8 min Amrap
10/8 Cal. Bike
10 Burpees