05/05/2016

CrossFit Mayhem – CrossFit

Squat Clean + Front Squat (7×5 @75% of 90% (1RM SC))

Every 1:45 Complete a set

(SC+FS)

1+4 x 2

2+3 x 2

3+2

4+1

5+0

* Squats Cleans are NOT touch and go !!!!. Add 5 lbs total to your 75% if you have completed this before *

Metcon (Time)

For Time:

100 Burpee Pull Ups

05/02/2016

Squat Clean + Front Squat (6×6 @70% of 90% (1RM SC))

Every 2 mins Complete a set
(SC+FS)
1+5
2+4
3+3
4+2
5+1
6+0

* Squats Cleans are NOT touch and go !!!!. Add 5 lbs total to your 70% if you have completed this before *

Metcon (AMRAP – Rounds and Reps)

7 min Amrap
7 Shoulder to Overhead (185/115)
49 Double Unders

04/28/2016

Squat Clean + Front Squat (10×3 @85% of 90% (1RM SC))

Every 1:15 Complete a set
(SC+FS)
1+2 x 4
2+1 x 3
3+0 x 3

* Squats Cleans are NOT touch and go *

Metcon (AMRAP – Reps)

“DEATH BY PUSH UPS ”
* COMPLETE 1 PUSH UP THE FIRST MINUTE/2 PUSH UPS THE SECOND MINUTE/CONTINUE IN THIS FASHION UNTIL UNABLE TO COMPLETE # OF PUSH UPS IN GIVEN AMOUNT OF TIME. 20 MINUTE CAP FOR THIS PORTION OF THE WORK OUT.*

04/26/2016

Squat Clean + Front Squat (8×4 @80% of 90% (1RM SC))

Every 1:30 Complete a set
(SC+FS)
1+3 x 2
2+2 x 2
3+1 x 2
4+0 x 2
* Squat Cleans are NOT touch and go *

Metcon (Time)

For Time:
100 Double Unders
50 Deadlifts (185/115)
30 Chest to Bar
* 15 min Time Cap *