Strength
Bench Press (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.
Metcon
For Time:
27-21-15-9
Cal. Ski
T2B
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
Bench Press (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.
Metcon
For Time:
27-21-15-9
Cal. Ski
T2B
Strength
Deadlift (1 Rep Max)
10 mins. If you Max out last week then work up to 90-95% of 1RM.
Metcon
4 Rounds for Time
400m run
10 SandBag Clean 150/100#
- 18 min Time Cap -
Strength
Front Squat (1 Rep Max)
If you Max out last week then work up to 90-95% of 1RM.
DT
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
For Time:
175/150 Cal. Row
Every 2 mins perform:
20/15 Push Ups
Strength
Bench Press (1 Rep Max)
10 mins
Metcon
7 Rounds for Time
11 OVHS (95/65)
11 T2B
15 min Time Cap
Strength
Deadlift (1 Rep Max)
10 mins
Metcon
For Time (in Teams of 2)
1000m Run
100 KB Swings (70/53)
1000m Run
Strength
Front Squat (1 Rep Max)
10 mins
Metcon
For Time:
18-15-12
Power Clean (155/105)
30/24 Cal. Bike Erg
2 Rounds for Time
50 Zeus Double Unders
20 Cal. Row
50 Zeus Double Unders
20 Cal. Bike Erg
50 Zeus Double Unders
20 Cal. Ski
50 Zeus Double Unders
- rest 3 mins b/t rds -
Strength
Bench Press (3x10 @70%)
Every 2:30
Metcon
For Time (Teams of 2)
2k Row
100 Pull Ups
150 Push Ups
200 Syncro Air Squats
* 30 min Time Cap *
Strength
Deadlift (3x10 @70%)
Every 2:30
Metcon
4 Rounds for Time
100 Double-Unders
15 Thrusters (95/65)
25 GHD's
*20 min Time Cap*