Mayhem Daily Wod – 191105

Monday 210524

Monday 210524

For time:

50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. rope

Post time to comments.
Compare to 150323.

Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.

Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. rope

Beginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing

♀ 10-lb. DB
♂ 15-lb. DB

Friday 240329

Friday 240329

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb
♂ 135 lb

Post your workout choice, time, and load to comments.

Compare to 230207.

Scaling:
Grace was first posted on CrossFit.com on June 24, 2004, and Isabel on Nov. 11, 2004. They are two of the fastest CrossFit benchmark workouts — top athletes can complete either of these workouts unbroken and in less than 1:30. Reduce the load as needed so you can perform multiple reps unbroken and complete the workout in less than 10 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics and drastically reduce the load.

Intermediate option:
30 clean and jerks for time
OR
30 snatches for time

♀ 75 lb
♂ 115 lb

Beginner option:
30 clean and jerks for time
OR
30 snatches for time

♀ 55 lb
♂ 75 lb

Resources:
The Clean and Jerk
The Power Snatch
Graciano Rubio Does 225-lb Grace
Kelly Friel Takes on 145-lb Isabel

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.

Friday 230303

Friday 230303

Open Test 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)

Post reps completed to comments and submit your results as part of the 2023 CrossFit Games Open.

View full 23.3 Class Plan

Visit the CrossFit Games website for all versions of the workout.

Intermediate option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (45/65 lb)
5 scaled wall walks
50 single-unders
12 snatches (65/95 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (75/115 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (85/135 lb)

Beginner option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 bear crawls
50 jumping jacks
15 snatches (35/45 lb)
5 bear crawls
50 jumping jacks
12 snatches (35/45 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
9 snatches (75/115 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
6 snatches (85/135 lb)

Saturday 220101

Saturday 220101

Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 burpees
30 snatches, weight 1
30 burpees
30 snatches, weight 2
20 burpees
30 snatches, weight 3
10 burpees
As many snatches as possible, weight 4

♀ 45 / 75 / 100 / 120-lb snatches
♂ 75 / 135 / 165 / 210-lb snatches

Post reps completed to comments.
Compare to 130307.

Scaling:
Beginner level athletes should spend time drilling the snatch and practice the movement with light weights.

Beginner Option:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
20 burpees
15 snatches, weight 1
15 burpees
15 snatches, weight 2
10 burpees
15 snatches, weight 3
5 burpees
As many snatches as possible, weight 4

♀ 22 / 35 / 45 / 55-lb snatches
♂ 35 / 45 / 55 / 65-lb snatches