08/29/2016

Dead- Stop Front Squats (Heavy Triple (12 mins))

*Set safety bars/ Jerk blocks at a height where you start in the bottom of a squat. Once you stand, descend the weight down (Controlled) back into the bottom of squat…. No Touch and Go !!!!.

Metcon (AMRAP – Rounds and Reps)

10 min Amrap
30 Squats
15 DB Slams (50/30)

Core Work

3 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds –

08/19/2016


CrossFit Mayhem – CrossFit

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Rest 5 Minutes

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

08/17/2016


CrossFit Mayhem – CrossFit

Push Press (Max Push Press)

Take 10 Minutes to find a max Push Press .

Metcon (AMRAP – Reps)

TABATA:

Thrusters (95/65)

Hang Cleans (95/65)
8 rounds each, 16 total. Alternating movements each round.

Example:

Round 1: :20 on of thrusters

Round 2: :20 on of hang cleans.

Continue through :20 on :10 rest, until all 16 rounds are completed. Score total reps.