Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)
Metcon
For Time:
50 Cal. Bike Erg
30 Burpee Box Jump Overs (24/20)
50 Cal. Bike Erg
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Displaying {results_count} results of {results_count_total}
Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)
Metcon
For Time:
50 Cal. Bike Erg
30 Burpee Box Jump Overs (24/20)
50 Cal. Bike Erg
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
For Time:
100 T2B
Perform 15 Push Ups every time you break
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
5x1 Hang Power Clean (1 Muscle Clean + 3 Hang Power Clean)
Time Cap: 10 minutes
Metcon
For Time (in teams of 2)
150 Pull Ups
150 Push Ups
150 GHD's
150 Syncro Air Squats
Time Cap: 20 minutes
Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)
Metcon
For Time:
21-15-9
DB Ground to Overhead (50s/35s)
Burpee to Bar (6in)
Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)
Metcon
For Time (in teams of 2)
10 rds (each)
15/10 Cal. Assault Bike
Time Cap: 20 minutes
Strength
Hang Power Snatch (1 muscle snatch + 3 Hang Power Snatch)
5x1
Time Cap: 10 minutes
Metcon
For Time:
1000m Ski
75 Push ups
50 Pull Ups
Time Cap: 15 minutes
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
Back Squat (5x5 @40-50%)
Banded (Light resistance)
Metcon
For Time:
500m Row
50 DB Cleans (50/35 lb)
50 DB Squats (50/35 lb)
50 DB Shoulder to OVH (50/35 lb)
500m Row
Time Cap: 20 minutes