07/16/2015

6


CrossFit Mayhem – CrossFit

Metcon (Time)

For Time:

100 Double Unders

9 Push Jerks (185/115)

21 SHSPU

100 Double Unders

9 Squat Cleans (185/115)

21 SHSPU

100 Double Unders

9 Thrusters (185/115)

21 SHSPU

100 Double Unders

07/15/2015

18


CrossFit Mayhem – CrossFit

Bench Press (10 Reps every 2 mins (10 mins)@60%)

Metcon (AMRAP – Rounds and Reps)

15 min Amrap

200m sprint

12 Burpee Box Jumps (24/20)

07/14/2015

20


CrossFit Mayhem – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon (Time)

” Amanda ”

For Time:

9-7-5

Squat Snatch (135/95)

Muscle Ups

Top of 10 mins Start

Metcon (Time)

For Time:

7-5-3

Squat Snatch (185/115)

Muscle Ups

Top of 20 mins Start

Metcon (Time)

For Time:

5-3-1

Squat Snatch (225/155)

Muscle Ups

07/13/2015


CrossFit Mayhem – CrossFit

Crossover Symmetry (No Measure)

“Activation”

Metcon (Time)

5 Rounds

25 GHD’s

25 Wall Balls

25 Cal. Row

It’s Saturday!


CrossFit Mayhem – CrossFit

Metcon (Time)

21-15-9

Back Squat 185/135

KB Swings 2pd./1.5pd

Rest 5min

12-9-6

Front Squat 155/115

Chest to Bar Pull Ups

Rest 5min

9-6-3

OH Squat 135/95

HSPU

07/10/2015


CrossFit Mayhem – CrossFit

Metcon (Time)

3 Rounds

100 Double Unders

15 Muscle Ups

07/09/2015


CrossFit Mayhem – CrossFit

Metcon (Time)

For Time:

50 Cal. Row

50 GHD’s

50 Hip Extensions

800m Run

50 Hip Extensions

50 GHD’s

50 Cal. Row

Gymnastics

Complete 10 Legless Rope Climbs

* Not For Time *

07/08/2015

CrossFit Mayhem – CrossFit

Crossover Symmetry (No Measure)

” Activation “

Snatch Push Press + OVHS ((75% of Snatch) x 3+3×5)

Metcon (Time)

7 Rounds

7 Hang Cleans (155/105)

14 Wall Balls (20/14)

07/07/2015


CrossFit Mayhem – CrossFit

2k Row (Time)

Max Effort 2k Row

Metcon (AMRAP – Rounds and Reps)

15 min Amrap

15 Deadlifts (155/115)

15 Bar Facing Burpees

15 Box Jumps (24/20)

07/06/2015


CrossFit Mayhem – CrossFit

Crossover Symmetry (No Measure)

” Activation “

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Toes to Bar

Shoulder to Overhead (115/75)

Crossover Symmetry (No Measure)

” Recovery “

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