Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight
Metcon
3 Rounds for Time
21 T2B
15 Burpee to Bar
9 Thrusters (135/95)
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight
Metcon
3 Rounds for Time
21 T2B
15 Burpee to Bar
9 Thrusters (135/95)
Strength
Squat Clean and Jerk (5x1)
5 sets
2 Squat Cleans + 1 Jerk
* Work up to a moderate weight *
Metcon
For Time:
100/80 Cal. Row
1000m Run (Assault Runner)
7 Rounds for Time
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
10 Rounds for Time
Every 3 mins (10 rds)
12 Power Snatch (95/65)
12 Bar Facing Burpees
*Record each rd*
Front Squat (5x5)
Every 2 mins, add weight each set
Metcon
2 Rounds for Time
400m run
60 Wall Ball (20/14)
400m run
40 Pull Ups
Strength
Power Clean (5x5)
Add weight each set. Touch and Go!
Metcon
For Time:
500m Row
400m Ski
30/24 Cal. Assault Bike
400m Ski
500m Row
For Time:
90 Yard Sled Push (2x45/1x45)
60 Shoulder to Overhead (95/65)
30 Burpee Pull Ups (6in/4in)
60 Shoulder to Overhead (95/65)
90 Yard Sled Push (2x45/1x45)
For Time (with a Partner)
6 rds (each)
21 Wall Balls (20/14)
15 T2B
3 Squat Snatch (185/125)
* You Go, I Go *
4 Rounds for Time
20 Burpee Box Jump Overs (24/20)
10 Sand Bag Cleans (150/100)
- rest 3 mins b/t rds -
Skill Work
Rope Climbs
Metcon
"Michelle"
For Time:
Tabata (20 secs on/10 secs rest)
100 Back Squats (95/65)
- Straight into -
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit ups