05/12/2016

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!!! Add 5lbs total to your 85% if completed before *

Metcon (Time)

For Time:
21 Thrusters (95/65)
3 Legless Rope Climbs
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb
* 10 min Time Cap *

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

Posted in WOD

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

Posted in WOD