Strength
Shoulder Press ([email protected]%)
Every 1:30
Metcon
For Time
500 meter Row
20 Lateral Burpee Over Rower
10 Thrusters (115/75)
Competitions:
Source:
www.mayhemnation.com
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Strength
Shoulder Press ([email protected]%)
Every 1:30
Metcon
For Time
500 meter Row
20 Lateral Burpee Over Rower
10 Thrusters (115/75)
Strength:
Front Squat (5x3 @77.5%)
Every 1:30
Metcon
For Time:
12-9-6-6-9-12
Power Clean (155/105)
30 Yard Sled Push (4x45/3x45)
"Nancy"
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Strength
Deadlift (5x5 @75%)
Every 2 mins
Metcon
For Time
4 sets
25/20 Cal Ski
10 Squat Clean
- Rest 3:00 b/t -
- 5 min time cap per round -
Set 1- 155/105
Set 2- 185/125
Set 3- 205/135
Set 4- 225/145
Strength
Shoulder Press (5x5 @75%)
Every 2 mins
Metcon
3 Rounds for Time
21/18 Cal Assault Bike
15 Deadlifts (185/125)
9 Burpee Box Jump Overs (30/24)
- Rest 3 mins b/t sets -
- 7 min time cap per round -
Strength
Front Squat (5x5 @75%)
Every 2 mins
Metcon
For Time:
15 Power Snatch (135/95 lb)
150 Double Under
50 GHD Sit Up
150 Double Under
15 Power Snatch (135/95 lb)
20 min Time Cap
Strength
Bench Press (5x1 @80%)
Every 1:15
Metcon (Time)
Ski Erg
10x500m
1:00 b/t
Strength
Deadlift (5x1 @80%)
Every 1:15
Metcon
For Time:
30-20-10
Weighted GHD's (20/14)
OVHS (95/65)
Strength
Front Squat (5x1 @80%)
Every 1:15
Metcon
5 Rounds for time
25 wallball w/ 20#
15 burpee BJO 30"
"Lumberjack 20"
For Time
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m