Strength
5 sets
2 Power Snatch + 3 OVHS
Metcon
3 Rounds for Time
1000m Bike Erg
30 T2B
- Then -
3 rounds
500 Row
30 HSPU
25 min Time Cap (no rest b/t workouts)
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
5 sets
2 Power Snatch + 3 OVHS
Metcon
3 Rounds for Time
1000m Bike Erg
30 T2B
- Then -
3 rounds
500 Row
30 HSPU
25 min Time Cap (no rest b/t workouts)
For time:
5 rounds of:
4 muscle-ups
13 shoulder-to-overheads (135/95)
Then, 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads (185/125)
Time cap: 15 minutes
Metcon
For time:
30 Power Snatch (135/95)
30 Strict HSPU
Time Cap: 6 min
Strength
Dumbbell Bench (5x10)
5 sets of 10 reps
10 mins
Strength
Push Jerk (7x2)
10 mins.
Metcon
For time:
80 bar-facing burpees
4,000-meter row
Time cap: 30 minutes
Strength
Power Clean + Front Squat (5 x 2PC+3FS)
5 sets
2 Power Cleans + 3 Front Squats
Metcon
3 rounds of time of:
15 Deadlifts (225/155)
35 Overhead squats (75/55)
90 Double-unders
Time cap: 15 minutes
3 rounds
100’ Overhead Walking Lunge 95/65
3 Rope Climb
Rest 5:00
3 rounds
100’ Front Rack Walking Lunge 115/75
3 Rope Climb
Gymnastics
10 min Practice:
Rope Climbs
Metcon
For Time:
100 Double-Unders
21 Squat Cleans (135/95)
100 Double-Unders
15 Squat Cleans (135/95)
100 Double-Unders
9 Squat Cleans (135/95)
Gymnastics
10 min Practice:
HSPU
Metcon
5 Rounds for Time
21 Cal. Row
15 Power Snatch (75/55)
Gymnastics
10 min Practice:
Pull Ups
Metcon
For Time:
6000m/5000m Bike Erg
4000m/3500m Row
2000m/1500m Ski
* 35 min Time Cap *
3 Rounds for Time
10 Thruster (165/110)
10 Muscle Up
10 Power Snatch (165/110)
10 Muscle Up
Rest 3:00 b/t